Fitness
Here’s how to do them in perfect form.
So yes, it involves getting on all fours and kicking your leg back like a donkey.
This is thanks to the hip-hinging motion of the kick, which totally zeroes in on your butt.
And as an added bonus?
The kick can be easily modified to match any fitness level, says Dannenbaum.
Heres everything to know about the donkey kick exercise and how to do it correctly.
Set up in the starting position on all fours.
Brace your core.
Lift your right leg.
Keep your knee bent and your foot flat.
Squeeze your butt muscles as you pause and hold for a second.
Check that your pelvis and working hip are square with the floor.
Lower your knee and return your leg to the start.
Aim for 4 to 5 sets of 20 reps per leg.
To make the move more challenging, add some resistance.
Kennedy recommendslooping a resistance band around your footor above your knees.
Form Mistakes To Avoid
Keep an eye on your back as you do donkey kicks.
The most common mistake when performing this move is excessive movement of the spine, Kennedy says.
Many people will try moving through too much range of motion.
The movement should be small and focused.
To stay steady, Dannenbaum suggests keeping your hips square and your core engaged.
That should do the trick as you kick your way to stronger glutes.
Studies referenced:
Neto, WK.
Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review.
J Sports Sci Med.
PMID: 32132843; PMCID: PMC7039033.
