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

Bilberry-Clayton’s Health Facts

Bilberry-Clayton’s Health Facts

What Is It?And Where Does It Come From? Bilberry (Vaccinium myrtillus) is a perennial small-branched shrubby fruit-bearing plant that grows in the North American Rocky Mountains, Western Asia and Europe. Bilberry is also known as whortleberry, black whortles, whinberry, trackleberry, huckleberry, hurts, bleaberry, hurtleberry, airelle, vaccinium frondosum, and European blueberries. What Does It Do?And What [...]


A Healthy Heart Give Yourself

A Healthy Heart Give Yourself

Ingredients For A Healthy HeartLet’s take a look into how or why it is thought that specific ingredients may be beneficial for heart health. Omega-3 Fatty Acids First up, omega-3 fatty acids. Omega-3 fatty acids belong to a group of compounds known as polyunsaturated fatty acids. The Three Omega-3 Fatty Acids Are: alpha-linolenic acid (ALA)eicosapentaenoic [...]


Tips for diabetes relief

Tips for diabetes relief

Diabetes refers to a condition in which the level of blood sugar rises abnormally. This happens because the enzyme responsible for processing the carbohydrates, proteins and fats present in food is unable to perform its function properly, either because it is produced in insufficient amounts or because the body fails to use the enzyme produced [...]


Control of Breakouts

Control of Breakouts

Breakouts are a pain, whether you get them once a month or once a year. You may blame yours on genetics or hormones, but have you ever considered pointing the finger at yourself? The fact is we all do things every day that can cause acne. The good news? There are seven skin-saving steps you [...]


NutritionalNutrition.ca

NutritionalNutrition.ca

For over 25 years we have been giving our local customers the same friendly and knowledgeable service that we now offer to you over the world wide web. Proud to be Canadian: As anyone knows who brings in anything from the U.S., the exchange, international shipping, duty and other taxes inflate the cost of the [...]


Q&A

Popular Article

  • 0
    Grandparents should get a wii fit this holiday season Grandparents should get a wii fit this holiday season

    Buying an elderly individual a high-tech gaming device may not seem like the obvious choice this Christmas, but new studies say th...

  • 0
    Stack The ECA Stack The ECA

    EphedrineThis is the main ingredient in the stack for both fat burning and energy enhancing. It is still very effective on its own...

  • 0
    Aviva Natural Health Solutions Aviva Natural Health Solutions

    Everything for healthy living. We promote a holistic approach to your health and well-being through nutrition and a healthy, na...

  • 0
    Dougs Split Workout Dougs Split Workout

    Workout SummaryMain Goal:Build MuscleWorkout Type:SplitTraining Level:IntermediateDays Per Week:4Equipment Required:Barbell, Cable...

  • 0
    eDiets Trim Kids eDiets Trim Kids

    The eDiets Trim Kids program is rated 5/5 eDiets Trim Kids Review:BackgroundeDiets, the online program that has been around foreve...

No Comments

    Leave a Comment


    Refresh