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

Mind Games Of Sugar

Mind Games Of Sugar

Not only does insulin manage glucose, but it also transports Tryptophan (pictured right) to the brain. Tryptophan is a building block of the neurotransmitter Serotonin in the brain, which elevates the mood and produces a calming and satisfying effect. When the Serotonin level drops again, a gloom feeling takes over, and the need for more [...]

Talk To Muscle And Strength Tim Reynolds

Talk To Muscle And Strength Tim Reynolds

What is your athletic background, and how did you get involved with bodybuilding? I was athletic growing up and fell in love with weight training at age 27. The next thing I realize, I was addicted, and still am to this day. I’m still training 5 days a week at age 51. I would have [...]

For obesity remedies at home

For obesity remedies at home

Treating obesity must be looked upon as a long-term goal and can be highly successful if implemented with the help of a proper dietary and exercise plan. Another important aspect to look into is to start making lifestyle changes by increasing the scope of physical activity and limiting the consumption of unhealthy calories. The initial [...]

Use of fertility calculators and natural plans

Use of fertility calculators and natural plans

Nothing can compare to the incredible joy that is felt by parents upon the arrival of their child, in particular, their first child. But the journey before this mementous occasion can be a long and complex one for many couples. If you or your partner is having problems getting pregnant, you should know that you [...]

Your Key To Bodybuilding Success

Your Key To Bodybuilding Success

  While all essential amino acids are vital for making gains in muscular size and strength-indeed, recent studies show that only the essential aminos are required in muscle protein synthesis – some of them are more vital than others.Three – valine, isoleucine and leucine – are collectively known as the branched-chain amino acids, so named [...]


Popular Article

  • 0
    Lean Diet Women Lean Diet Women

    As part of your hectic schedule including work, kids, family, and significant others, following a fad diet or some fancy work out ...

  • 0
    Weight losing top 20 spring foods Weight losing top 20 spring foods

    During the spring season, with summer quickly approaching, weight loss seems to be the number one thing on everybody’s mind. Thi...

  • 0
    Tim Credeur Tim Credeur

    TRAINING: Each training day for me is different and focuses on building new skills and improving my overall control of my body and...

  • 0
    Boosting your immune system Boosting your immune system

    Simple lifestyle changes can play an important role in boosting your immune system, improving fitness levels and enhancing your we...

  • 3
    Blake Griffin Power Slam Dunks over Kendrick Perkins Blake Griffin Power Slam Dunks over Kendrick Perkins

    Blake Griffin did it again. In fact, he somehow did it fiercer, stronger and with less mercy. During the third quarter of the Clip...

No Comments

    Leave a Comment