The donkey kick will work your entire backside, from shoulders to hamstrings.
If you’re looking for a simple glute and hamstring exercise , look no further than Donkey Kick. It is incomparable in its action with anything, even squats do not give such an effect. In addition to excellent pumping, the pluses include simplicity and the ability to change the exercise according to the level of training and goals.
Donkey kick exercises are great for toning and strengthening your glutes and legs. Doing these exercises can help you achieve a round, firm buttocks and shapely hips. Strong glutes also support your spine and trunk, help prevent injury, and hold your upper body weight. Moreover, they make you look fab and shapely in workout leggings, high-waisted jeans, and cocktail dresses!
Try these five exercises to strengthen the glutes and surrounding muscles that we’ve prepared for you to remember and perform at the gym or at home.
1- Classic Donkey Kick
Get on all fours. Hands under your shoulders, knees under your hips. Tense your abs and lift your right leg bent at the knee up. Pay attention to the foot. At the highest point, squeeze the buttocks and lower the leg to the starting position. Do 12 repetitions and repeat on the other leg.
2- Donkey kick with a straight leg and a half-circle drawing
Stand in the same position as in the first variant. Start lifting the bent leg up, gradually leveling it. At the highest point, pull your toe taut and move your foot to the side as if you were drawing a semi-circle. Return the leg to the starting position and start over. Perform 12 repetitions on each leg.
3- Donkey kick with an elastic band for fitness
Stand on all fours, put a piece of elastic band under your arms, bend your elbows slightly. Pull the tape over your left leg. Try to straighten the leg completely. Keep your back straight, tense your abs. Then return to the starting position. Make 12 repetitions, then on the other leg.
4- Donkey Kick on the Smith Machine
If you go to the gym, then this exercise will be relevant to you. Especially if you want to tighten your muscles. Stand on all fours, lift the leg bent at the knee, fix the foot under the bar. Push the leg up and then lower it slightly down. Do 12 repetitions, then do the same on the other leg.
5- Standing Donkey Kick
Put the bindings on your feet, hooking them to the block trainer. Hold on to it with straight arms. Pull your bent-at-the-knee leg back slightly. Return to the starting position, but put your foot on your toe. Again 12 repetitions on one leg and 12 repetitions on the other leg.
Make use of at least one exercise and incorporate it into your workout. This is exactly what you need for a beautiful butt.