You want a crisp buttocks? Then you've come to the right place! With the Donkey Kicks exercise you can finally achieve your dream booty.
Hand on heart - what woman doesn't want a firm and round butt? But unfortunately, not everyone is blessed with a big butt.
But that can be changed quickly! With this special exercise for the buttocks, you too will finally get a crisp booty.
Your legs and torso will also benefit from this exercise.
What are you waiting for? Get into your sports clothes and you're ready to go!
Table of contents
Do you know the very best butt exercises for advanced?
How to perform the Donkey Kicks exercise correctly
If you feel a slight burning sensation in your butt, then you are on the right track :)
But of course, a little more is needed if you want to work out your butt.
What I would like to give you right away: Do exercises that you don't know yet, always slowly and preferably even in front of a mirror. Because once you've taught yourself the wrong execution, it gets harder every time.
Also, always warm up before a workout.
- Equipment needed: no
- Difficulty: easy to medium
- Suitable for beginners: yes
- Designations: Donkey kicks, donkey kick
- Muscle groups used: Buttocks, thighs, torso
Donkey Kicks execution
- Get into the quadruped stance.
- Your hands are directly under your shoulders.
- The head is again the extension of the spine and does not hang down.
- Now lift one leg off the floor, bend it at hip level, the sole of your foot points upwards and you push the sole of your foot a little further towards the ceiling.
- Pull the thigh up (the angle of the leg remains upright).
- Return to the starting position as shown in the picture. The upper and lower legs always form a 90° angle.
Do 15 repetitions with the right leg. Then 15 with the left leg - that's one pass. In total you have 3 reps to do.
Donkey kicks exercise for beginners
As a beginner, it is important to perform the exercise cleanly. Therefore, pay special attention to the fact that the sole of your foot points upwards and that you maintain the angle of the upper and lower leg.
Only when you have mastered the exercise well can you move on to more difficult variations.
Donkey Kicks for advanced
If this is too boring for you, you can of course vary the exercise and make it more difficult with equipment.
If you want to do the Donkey Kicks exercise for advanced, you should take a resistance band to help you. Miniband will make it harder for you to push your leg up. The muscles will have to exert much more force and this will be rewarded.
Advanced users can also make rocking movements. Instead of pushing the foot all the way up. Make small rocking movements. This is especially strenuous for the butt muscles.
These are the three most important butt muscles you need to train
What you need to pay attention to during execution
Important: Donkey Kicks are only effective and correct if you make sure that the sole of your foot is pointing upwards and your upper and lower legs are at right angles.
Tighten your butt tightly during this exercise. Work properly from the butt, abdominal and leg muscles. Always return to the starting position slowly and in a controlled manner.
Pull the belly button in toward the spine and keep the abdominal muscles tense so as not to fall into a hollow back.
Your center of gravity remains in the middle. If you kick with your right, you might push yourself to the left. You have to counteract this so that there is no rotation in your spine.
Breathe calmly and evenly throughout the exercise.
What muscles train donkey kicks
Let's get a little more specific and take a look at what muscles are used in the Donkey Kicks exercise.
- Buttocks musculature
- Thigh muscles
- Back Stretcher
- Poor
- Abdominal muscles
Donkey Kicks are mainly aimed at the lower body. Mainly your butt muscles are strengthened. But the torso is also involved. It ensures that you do not lose your balance.
You won't believe how easy minibands make your butt crunchier
What are the most common mistakes in the buttocks exercise
When you see how to perform the Donkey Kicks exercise, you wouldn't think that you could make mistakes. But it is possible. To save you from this, you'll find the most common mistakes and what to watch out for.
The biggest mistake is the position of the back. You tend to fall into a hollow back during this exercise. Tighten your abdomen firmly to avoid this.
It is also common to work with momentum. Your entire body and especially your butt should always be under tension. Perform the exercise slowly and in a controlled manner.
Also, make sure the sole of your foot is facing the ceiling.
Our conclusion
The Donkey Kicks exercise is a very intense workout for the buttocks. The exercise helps you build muscles in the buttocks and get a little closer to your dream booty. You don't need a gym or any equipment, just a little space to put your workout mat.
Have fun with the training!
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