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.




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

Precautionary Measures Heartburn

Precautionary Measures Heartburn

A burning feeling or pain under the ribs is commonly referred to as heartburn. This happens when the stomach acids and food go back into the esophagus. This generally occurs when there is too much pressure on the stomach, or the pressure in the esophagus is low and the sphincter is relaxed. Heartburn can also [...]

Manifesto Of The Meat

Manifesto Of The Meat

Muscle Gain & Weight LossLean beef is a complete protein source, containing all the essential amino acids necessary for building and maintaining muscle mass. A 3-oz serving of T-bone steak contains 22 grams of protein-which, if you’re looking to shed a few pounds, can help you stave off hunger and feel fuller for longer. A [...]

Supplements:For Gaining Muscle

Supplements:For Gaining Muscle

 1. Chromium Picolinate: This particular supplement is very difficult to obtain from a regular diet even if you include a wide variety of good foods. However, when you supplement with chromium picolinate you can easily increase the efficiency of insulin. Since you have receptor sites for insulin on both your muscle cells as well as [...]

Are gadgets damaging your health

Are gadgets damaging your health

The Health & Fitness guide to staying connected safely. – Don’t be an e-hermit. Use technology to reinforce your connections with people, but always give priority to real interaction with friends, colleagues and family. – Keep electronic gadgets out of your bedroom. Give yourself time to unwind without electronics for at least an hour before [...]

Testosterone, why do we need it?

Testosterone, why do we need it?

There is always talk about testosterone, but most of the talk always dances around muscle building. Here are some of the main reasons why both men and women do need testosterone. Yes muscle building is one of them but lets take a look at some of the other main reasons why this is a hormone [...]


Popular Article

No Comments

    Leave a Comment