Donkey kick exercises are very beneficial for developing the gluteus and lower back muscles. For the performance of the exercise, one does not need any form of equipment or any sort of weights. It mostly targets the butt region.
The butt region can be a difficult part to exercise. There are only a few exercises that cater to the butt. One of the best way to exercise the butt region is by doing the donkey kick exercise. This can be practised anywhere, and yet they are very effective.
Some of the ways of performing the donkey kick exercise can be outlined as follows:
Donkey kicks with legs straight:
- One can make use of an exercise mat for performing the exercise.
- Kneel down on the mat.
- Support the upper body with the help of the elbows.
- Now lift the left leg up and kick it high and straight.
- Make sure that the leg is straight and does not bend at the knee.
- Lower the left leg until the knee is parallel to the floor.
- Kick back again high and straight.
- Repeat the same with right leg.
Donkey kick with legs bent:
- Get yourself into the earlier explained posture.
- Kneel on the mat and lift the left leg above.
- Here with the bent knee try to lift the lower part of the leg as high as possible.
- Try to raise the lower leg back towards the head.
- Lower the left leg gradually.
- Repeat the same with the right leg and relax.
- One can do the following exercises for up to 10-15 repetitions a set.
Donkey kick exercise on a fitness ball:
- Place the stomach region and the pelvic region on the fitness ball.
- Lean down on the floor supporting yourself by the hands.
- Now perform the same exercises listed above on the fitness ball.
- The number of repetitions would be the same.
