Whatever you may call them; Donkey Kicks, Quadrupled Hip Extensions, Rear Glute Kicks…this exercise is a must have for the girl who is looking to improve her butt! And I guess guys too, but usually they aren’t looking for the super toned bikini bum if you know what I mean. 😉 So usually guys skip the donkey kicks and stick with deads and squats. Right guys?
Donkey kicks (for me) are a must have exercise. I know the fitness industry makes you believe that squats are where it’s at, but honestly, squatting alone isn’t going to get you the best butt you’re wanting. Don’t get me wrong, squats are an amazing lower body exercise, but using other exercises which target a particular area within the glutes are only going to help enhance, and strengthen the glute muscles.
Your glutes are made up of three muscles; Gluteus Maximus, Gluteus Medius and Gluteus Minimus. The largest muscle (the one that you would hit when you smack that ass ) ( sorry, had to! haha ) that is your gluteus maximus. When you’re squatting this is the only area within your glutes that you’re working. So what about the gluteus medius and minimus?
Those two muscles (which are also known as your hip abductors)(<—-click that link for more booty lifting exercises!) are located above the gluteus maximus. Just think if you’re sitting down, these are the two muscles that you feel if you reach back with your hand onto the top of the glutes. (the area above the butt cushion) (haha, sorry I’m on a roll – good mood maybe? 😉 These two muscles are not being worked while performing the regular squat. Want to know more about squats? Let me know in the comments below, because that’s a whole post itself! 🙂
Ok, so donkey kicks are awesome because they not only target your gluteus maximus, but they ALSO target your hip adductors (not the same as above!) AND they use your gluteus medius and gluteus minimus as stabilizers! Awesome or what?!?!
|| how to do the donkey kick exercise ||
I’ve pictured the basics of donkey kicks which can easily be done at home; bodyweight donkey kicks and weighted donkey kicks using a dumbbell. If you’re in the gym working out, you can also use the smith machine (carefully) or there may be a kickback machine that you can use as well. These options are also great to use every now and then. I honestly like to do them all because I don’t want my body to learn any specific exercise to the point where it is comfortable.
Your comfort zone is a great place,
but your best results won’t come when you stay comfortable.
BODYWEIGHT DONKEY KICKS
+ begin down on all fours with your core engaged
+ using one leg at a time, squeeze the glute muscle and kick your leg up into the air, keeping the 90 degree bend in your leg at all times
+ really focus on using your glutes to move your leg, rather than simply lifting your leg
+ SQUEEZE YOUR GLUTES!!
DUMBBELL DONKEY KICKS
+ perform this exercise the same way you would use bodyweight, only placing the dumbbell in the crease behind your bent knee
+ you may not be able to lift as heavy as you’d like because sometimes it can be awkward using the dumbbell, this is when it’s nice to use the smith machine at the gym to get in some heavier days
Heavier lifts = bigger glutes.
Bigger glutes = Karen’s a happy girl! 🙂
So from now on when you’re scrolling through twitter and all you’re reading is about how #SheSquats you can crack a smile and think to yourself…”so do I, but I donkey kick to enhance my booty too!”
Shhhh…let’s keep this our little secret.
Are you a donkey kick lover?
What other exercises do you love to work your booty (other than squats) ?