The Donkey Kick Exercise

 Contents

1. How to Do a Donkey Kick

2. Donkey Kick Exercise Variations

3. Conclusion


It’s common knowledge that most women (and men) dream of having firmly toned buttocks. Well with the donkey kick workout you can literally turn your dreams into a reality. This is an age-old exercise designed to target all of your gluteal muscles. Your gluteal muscles also known as your buttocks muscles are made up of a group of three muscles, namely the gluteus minimus, medius and maximus.

How to Do a Donkey Kick

• Get down on all-fours, with your hands directly below your shoulders and knees directly below your hips. Your back should be flat, your neck neutral.
• Keeping your arms straight, core engaged, and knees bent 90 degrees, raise your right knee off the floor and press the sole of your right foot up toward the ceiling. Squeeze your right glute (butt muscle) as hard as you can at the top of the movement.
• Reverse the move, lowering your right knee to the starting position.
• Repeat for the prescribed number of reps, making sure to perform an equal number with each leg.


Donkey Kick Exercise Variations

Straight Leg Donkey Kick
It is pretty similar to the basic one; you should keep your hands and feet in the same line and straighten your lifting leg which should be parallel to the floor.

Donkey Kick with a Flat Arm
For doing this, you should follow the standard basic donkey kick position and keep moving your arms flat while lifting the alternative leg of yours parallel to the ground. Keep repeating this with alternative arms and alternative legs.

Leg Outstretched and then Tilt
It is a slightly different one from the above mentioned 3 basic exercises. Here you should bend your leg while stretching the other leg exactly perpendicular to your body. Side by side your arms should be raised above your head.

Donkey Kick with a Kick
Let keep your body in the standard basic donkey kick position, now keep forearms flat on the floor. Now keep your elbows down and raise your leg (raise over your head) and kick out.

Donkey Kick with Side Kick
Just like the standard donkey kick position, you should keep your hands flat down to the floor and keep both legs in line. Now, lifting leg should point your side instead of rising to backward. The leg should be lifted around your elbow height, keep doing this stretch for both legs.

Donkey Kick with SideKick and Kick Out
Well, the name of this stretch might let you imagine the workout to do. This exercise is exactly similar to the Donkey Kick with SideKick. However, instead of lifting your leg to sidewise and dropping it back, you should do kick outstretch after reaching the maximum height of your elbow. Repeat this for both legs.

Donkey Kick Circle
Well, this exercise brings you slight variation in the basic donkey kick straight leg movement. What new in this is, you should move your body in the circular motion while lifting your leg to maximum height. Keep doing this for both legs.

Donkey Kick Elevated Leg Side Kick
Just like the donkey kick with a sidekick and kick out, however, for doing this your leg should be completely elevated off from the ground while kicking and stretching.

Donkey Kick with Elevated Leg and Arm
This one is similar to the Straight Leg Donkey Kick; however, while stretching your leg your opposite arms should be lifted. Repeat the exercise for both arms and legs without touching the ground.

Elevated Side Donkey Kick
As the name suggests, you should stretch your leg by lifting back and sideward to its maximum. You should do this stretching activity multiple times by keeping your legs not touching the floor.


Conclusion

Donkey kick is not that kind of physical work out that every person should spend for 30 to 45 Min. It is a simple stretching move that everyone can do it within 10mins and suggested to do around 5 times a week at your home. Hope, the above-mentioned information would be useful and it will be a perfect learning curve for your physical training.

Comments

  1. 고스톱October 14, 2020 at 9:44 PM

    Your blog provided us with valuable information to work with. Each & every tips of your post are awesome. 고스톱
    Thanks a lot for sharing. Keep blogging

    ReplyDelete

Post a Comment

Popular posts from this blog

The Health Benefits of Soccer

Image
 Contents 1. The Real Benefits 2. Planning to play soccer Soccer (also called football, especially in other countries) is the most popular sport in the world and is played in most countries. It is a team sport, involving 11 players on each side who use their legs, head and torso to pass a ball and score goals. 스포츠토토탑 The nature of the game means that players may be sprinting, running fast or slow, and sometimes may be standing around. As play during soccer is continuous, soccer is great for fitness and cardiovascular health. People of various ages and skill levels can participate in soccer, with those of various sizes being able to do equally well. The Real Benefits Improves your cardiovascular fitness and endurance - Soccer involves a lot of traveling up and down the field over long periods of time, which can translate to several miles logged each game and a lot of calories burned. Total win all around on this one. Enhances your coordination and speed - Throughout a soccer game the p
Read more

Barbell Upright Row

Image
The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles. It is very good at growing these muscles. However, these muscles can be effectively developed with safer exercises, such as the bench press, overhead press, and pushups. The primary use of this exercise is by bodybuilders who are targeting specific muscles and are using perfect form. How to perform the Barbell upright row 1. With the barbell at your feet, grip the bar with slightly narrower than shoulder-width. Brace your core and squeeze your glutes, this will reduce the amount of swinging that occurs and will help stop your lower back aching. 2. Raise your elbows and lift the barbell until your elbows are level with your shoulders. During the movement, it’s important to keep the barbell under control. Don’t let it swing forward, keep it close to your body, 3. Pause at the top, to ensure you feel your deltoids lifting the weight, before lowering the w
Read more

Set Boundaries For Problem Gambling

Image
  Gambling is simply the betting on something with the intention of winning something of equal value with the same risk as well. In gambling, the risk that is involved is high since it involves your money and time as well. Thus, gambling needs three components to be present: risk, consideration, and a payout. Risk in gambling refers to the unfavorable possibilities that may occur in the process of betting. The danger of losing may vary depending on the type of game that you are betting on, so it is important that you keep a keen eye to avoid losing more than what you can afford to lose. It is important that you determine the seriousness of your problem gambling before you seek help for gambling addiction. Addiction is considered a psychological problem that may include anxiety, stress, depression, irritability, restlessness, and sleeplessness. If you are thinking about relieving yourself of your addiction, make sure that you know the consequences that you are getting yourself into. You
Read more