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Donkey kicks

Primary Muscles Worked: Glutes, Lower Back, Deltoids, Abs

This workout is explosive and high intensity – similar to a plank with kicks.  Be sure that when kicking legs, your body and the ground form a 60-degree angle.  With each repetition move to left, middle, right, and back to middle, creating a semi-circle.  The donkey kick has been found to be equally effective at targeting glute muscles as a traditional squat.  By strengthening your glute muscles with this exercise, you can increase your speed and agility for exercise, sports, and everyday activities.

 

Donkey Kicks 91. Start with your hands and feet on the ground with knees bent and legs in close to your chest.

Donkey Kicks 82. Kick your legs out from under you away from your chest.
Donkey Kicks 53. Kick legs up and to the left so your body makes a 60 degree angle with the floor.
Donkey Kicks 4
4. Use your upper body to lower your knees back slowly to the ground to return to starting position.
 
 
Donkey Kicks 15. Kick legs up and to the right so your body makes a 60 degree angle with the floor.
Donkey Kicks 46. Use your upper body to lower your knees back slowly to the ground to return to starting position.