Donkey kicks to strengthen




This is one of the leg strengthening exercises that work the muscles in your buttocks and hamstrings. It is a good glute workout and thigh workout. It is also used as a back pain exercise.

 

What muscles do this exercise work and strengthen?

 

The primary muscles that benefit from this workout are:

 

gluteus maximus (extends thigh)

biceps femoris (extends thigh) (one of the hamstring muscles)
semitendinosus (extends thigh) (one of the hamstring muscles)
semimembranosus (extends thigh) (one of the hamstring muscles)

piriformis (extends thigh)

and the adductor magnus (extends thigh)
Strengthening these muscles will help you walk more efficiently, climb stairs more easily and get up from a sitting position quicker. It is an excellent exercise for any fitness routine.

 

Tips

 

You can do this exercise with or without ankle weights. The weights will allow you a more intense workout.

 

I have seen versions of this exercise that lift the knee past the level of the spine. There is no reason to do this to benefit the muscles listed above. Your knee and thigh should go no higher than the level of your spine and neck.

 

How To Do Donkey Kicks

Get on your hands and knees on the floor

Breathe in

As you breathe out and keeping your knee at a 90 degree angle, raise your right leg, keeping your weight on your left knee
Keep your back straight and do not lean backward or forward
Do not raise your right thigh and knee above the line of your back or neck
Your right foot should be pointing toward the ceiling
As you breathe in, lower your right leg back to the starting position
Repeat this exercise with your left leg
Do 8 to 12 repetitions of this exercise on each side
Do this exercise 3 times a week, every other day


Popular Posts

Six Star Whey Protein Plus

Six Star Whey Protein Plus

Six Star Whey Protein Plus is a protein powder that recently turning a lot of heads. Its solid formula has recently been put through some rigorous clinical trials, and so far, the results have been pretty impressive. Six Star Whey Protein Plus provides not only an excellent source of protein, this product also delivers creatine [...]


Chin with effective diet plans and slim your face

Chin with effective diet plans and slim your face

Face fat which is primarily deposited in the cheeks, neck and chin (resulting in double chins) is a direct indicator of the need to make significant changes in ones lifestyle and diet. There are several reasons behind the accumulation of fat on the face and chin; primary ones being fluid and fat build up due [...]


We get fat…

We get fat…

Ok, this is going to be a bit ranty but, trust me, I write better when I’m upset. If the Internet has proven anything to me over the years it’s this: basic literacy is sorely lacking. Because the comments in response to the article I wrote on Tuesday, Excess Protein and Fat Storage – Q&A [...]


Part 3: training the obese beginner

Part 3: training the obese beginner

One More (Irrelevant) Tangent: Fat Loss vs. Health   Mainly throughout this series, I’ve focused on fat loss as the primary end-goal for the obese trainee but it’s worth noting that this is absolutely NOT the only (or even necessarily the primary/best) end goal when we talk about training and dietary modification. Certainly it’s the [...]


Antonio  Carvalho

Antonio Carvalho

TRAINING: Running/skipping/biking and stretching in the morning. Technique and sparring training in the evening. Grappling, Striking or MMA type sparring varies on the days throughout the week. Conditioning 3 times a week, on top of teaching Kickboxing and Brazilian Jiu-jitsu classes. When and why did you start training for fighting? I started training in 1999. [...]


Q&A

Popular Article

No Comments

    Leave a Comment


    Refresh