Donkey Kick Exercise

The gluteal and the lower back muscles are often the most difficult areas for men and women to exercise on. Women generally want to tone the muscles, while men often suffer from lower back pain. Donkey kick works on your abs, butt, legs, and arms all at the same time. It's one of the quick and easy exercises, where your entire body experiences the advantage. The donkey kick exercise is amazing for both men and women. Follow the precise donkey kick workout techniques for a toned, sleek bottom.

Exercise With Straight Legs

Do a warm up with some stretching exercises and techniques before you begin with any workouts.

1. Stand with your legs shoulder-width apart. Bend over from the waist and place your palms flat on the floor. Keep them at least 3 feet away from your toes.
2. First, raise your right leg as high as it can go, and bend the left knee to support it. Push yourself up with the right leg to imitate a handstand. Your body will swing itself up in the air.
3. Slowly, come back on your right foot without making any jerky movements. Do 10-12 kicks of 2-3 reps on each leg.

Exercise with Bent Legs

The donkey kick workout isolates and exercises the gluteal muscles. Let's take a look at another variation in the exercise.

1. Kneel on the floor, hold your palms, keep your elbows shoulder-length apart, and knees together. This is called the resting position where you will support your weight on the forearms.
2. Keep your right knee bent, slowly lift it behind the other foot. Raise it toward the ceiling. Hold the posture for few seconds and breathe normally.
3. Bring your right leg back to the resting position and repeat on the left leg. Do 10-12 kicks of 2-3 reps on each leg.

Exercise with a Stability Ball

For quick results and to give increase stability to your exercise, use a stability ball. It's a level up from the regular donkey kick workout. The stability ball helps you use more muscles, which gives an additional workout to your body. Beginners should place the ball touching the wall, so it won't roll away as you're doing the workout.

1. With the ball placed in front of you, place your stomach and pelvic area on it, and lean down to the floor with your hands flat on the floor. Your body makes an "L" shape which bends from the waist.
2. Bend one leg from the knee to extend it backwards for a kick. Don't point your foot, keep it flexed. Without making an arch in the back, extend your leg in a way, that it is parallel with your back and hips.
3. Without jerking your leg, bring it back to resting position. Keep your back muscles tight and do the exercise. Control your movement by measuring it. Do 10-15 kicks for 5 reps on each leg. Once you've mastered the exercise, don't let your leg touch the floor for an escalated workout.

Make sure you keep an eye on your posture during the exercise. Incorrect posture and forms like swinging your legs too high, twisting your back, or lowering your head can cause injuries. Conform to the correct donkey kick workout techniques and you will definitely see changes in the lower back and the gluteal muscles.