Here Is Everything About Donkey Kicks For Glutes!

Do you have flat butts? Are you looking for ways to make your hips more attractive and curved than ever? Donkey kicks are effective exercises to change the game and get your booty in shape. It is a low-impact bodyweight exercise that doesn’t require jumping. So what exactly do donkey kicks for glutes do? You will learn everything in this blog, from how to perform donkey kicks and their benefits. First, learn more about donkey kicks. 

Impact Of Donkey Kicks For Glutes 

The Gluteus Maximus is the largest muscle in the buttocks out of three. Donkey kicks effectively target and strengthen the glute muscles. Additionally, they engage the hamstrings and lower muscles. Donkey kicks for glutes improve muscle definition and enhance hip and lower back stability. Regularly incorporating donkey kicks into your workout routine can lead to firm, more toned, attractive hips. And if you are an athlete, donkey kicks also improve your performance in activities, such as running, squatting, and jumping. 

How To Do Donkey Kicks For Glutes?

There are several variations of donkey kicks. We are explaining the five easiest donkey kicks for glutes. You can try one, depending on your choice. The results of all these exercises are best; the only thing to ensure is that they are performed correctly. 

#1 Donkey Kick 

This donkey kick requires no equipment and is perfect for beginners. 

• Position on all fours. Your hands must be under your shoulders, knees apart, and neck and spinal neutral. 
• Now lift your left while the knee stays bent; the foot stays flat and hinging at the hip. 
• Your foot should be directly towards the ceiling and squeeze at the top. 
• Return to the original position. 
• Repeat 20 times on each leg. 

#2 Straight-Leg Donkey Kick With Half Circle

Straight-leg with a half circle is one type of donkey kicks for glutes. This style is a bit difficult to accomplish until you become familiar with it.  

• Start with positioning all fours, similar to the traditional style discussed above. 
• Lift your foot and knee to draw the half circle while keeping your toes pointed. Ensure your leg reaches as high as it can go while your pelvis and hips stay parallel to the ground.
• Bring your leg back to its original position and place your knees down. 
• Perform 4-5 sets of 15-20 reparations.

#3 Donkey-Kick With Resistance Band

Another style of donkey kicks for glutes uses a resistance band. This makes the moves a bit challenging. However, they are more intense and effective. Here is how to do this donkey kick style with a resistance band. 

• Get a robust resistance band.
• Bend down on your hands and knees and place a resistance band under your palms so they are directly under your face. Hold the band from your right knee on the other end. 
• Now, keeping your back straight, push your right leg out and up.
• Then, back to the original position. 
• Complete 2-4 sets of 10-15 reps on each leg. 

#4 Smith Machine Donkey Kick 

If you want to grow the size of your butts, don’t be afraid to add weight to donkey kicks for glutes. Remember to take professional assistance before adding this exercise to your routine. Also, start without adding weight until you’re comfortable.

• Adjust the Smith machine according to your capability and experience. 
• Position yourself under the Smith machine so your legs are under the bar. 
• Now, push the bar with the help of the arch of your foot so that your working leg’s thigh is parallel to the ground. 
• Return to the starting position and complete the 10-12 reps for 2-4 sets on each leg.  

#5 One-Legged Kickback On Cable Machine 

The cable donkey kick is a relatively new style that is different from traditional. One good thing about this exercise is that it works many of the same muscles while targeting your glutes from different sides. 

• Attach the ankle strap on the bottom of the pulley. 
• Stand facing the machine 1-2 feet away. 
• Stretch your leg as much as possible, using your glute to kick your working leg.
• Go slowly and back to the original position without compromising the speed. 
• Perform 10-12 reps for 2-4 reps on each leg. 

Donkey kicks for gluten are highly effective for those who want firm, well-shaped and attractive butts. With the correct style and instructions, you can achieve visible results soon. Remember that incorporating different variations target your glutes in different ways, allowing maximum benefits. Make sure that you consult with your trainer before incorporating any new exercise into your routine, and immediately stop practising it if you feel uncomfortable. 

Frequently Asked Questions

How often should I do donkey kicks for glutes to see the results?

Consistency is the key to see the best results from donkey kicks. Aim to incorporate them into your workout routine 2-3 times a week. 

Can donkey kick be modified for different levels?

Yes, donkey kicks can be modified as required. Some of the styles for donkey kicks for glutes are discussed above. 

Are donkey kicks enough on their own to build stronger and more attractive glutes?

While donkey kicks are effective for targeting the glutes, incorporating various exercises into your routine can provide more comprehensive results. In addition to this, a balanced diet is a secret to instant results. 

Should I feel donkey kicks primarily in my glutes? 

Yes, you should primarily feel donkey kicks targeting your glute muscles. However, it is also uncommon to feel some activation in your hamstrings and lower back, especially when new to exercise. Focus on engaging your glutes throughout the movement and consider adjusting the techniques, seeking professional guidance or stopping if you feel uncomfortable.