Fitwirr

Donkey Kicks

This exercise will literally kick your butt!

The donkey kick exercise (Quadruped Hip Extensions) was studied by the ACE commissioned team from the University of Wisconsin and found to be as effective at targeting the gluteal muscles as the traditional basic squat (1).

So this move will not only kick your buns, but it will also sculpt and shape them up. 

Look Sexy in shorts and a mini-skirt— Donkey Kick Exercise

Get your legs and butt ready for summer with this butt-firming and thigh sculpting exercise—Donkey Kick, A.K.A Jen Selter signature Move.

The donkey kick works your butt, core, and legsbasically your entire bottom. With every lift, you are toning all 3 bottom muscles which make this exercise a great alternative to the squat.

Although there are few ways you can effectively perform this exercise, the very basic donkey kick looks like this below.

Donkey kicks exercise

But in this post, we'll focus on the donkey kick with a tubing band for added resistance and effectiveness. It's done simply by adding a resistance tubing band around your legs. 

All you need is this exercise band, floor space, and an exercise band for your knees. Be sure to use the resistance that's appropriate for your fitness level to make the donkey kick more effective.

Get ready to feel the burn with this move — your butt and outer thighs will be feeling the burn in no time!

Here's how you perform the donkey kick exercise with a resistance tubing band in a few steps:

  1. Hold onto the ends of your resistance band, and place the center of the band around the sole of your right foot. Then get down on all fours so that your hands are shoulder-width apart and your knees are directly below your hips.
  2. Your back should be straight throughout the movement. Hold the band firmly, draw your belly in, and extend your left leg straight out behind you. Then draw your knee forward, but don't let it touch the ground. Repeat 10-15 times. Switch legs and repeat.

Exercise Table

Reps Sets Level Location
10-15 3 Easy Gym or Home

The Takeaway

The donkey kicks is a simple, yet very effective butt and thigh sculpting exercise you can do at home and just about anywhere. The exercise can also be done without the resistance band, but using the exercise band will increase the muscle engagement. It will also help the butt muscles to shape nicely, thanks to the added resistance.

For effective butt exercises, check out this list of butt workouts to try. 



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