If you were part of the fitness scene in the 1980s, you might recall the donkey kick being a staple in aerobic classes. This classic exercise remains popular today due to its effectiveness and convenience. Additionally, it’s a gentle, bodyweight exercise that doesn’t involve jumping, making it accessible to many. So, what exactly are the benefits of donkey kicks? Think: enhanced strength, muscle toning, and improved stability.
The Proper Way to Perform Donkey Kicks: Form and Technique
“Donkey kicks are particularly effective for targeting the largest part of the gluteal muscles, known as the gluteus maximus,” explains Ashlie Sustaita, a master instructor at Life Time athletic club in Houston, Texas. Interestingly, donkey kicks offer an unexpected bonus—when executed with correct form, they also engage shoulder and core muscles to maintain stability and posture throughout the movement.
To maximize the effectiveness and safety of this exercise, it’s crucial to ensure you’re doing it correctly. Follow these step-by-step instructions for basic donkey kicks from Sustaita:
- Begin on the floor on all fours, with your hands directly under your shoulders and knees beneath your hips.
- Engage your abdominal muscles to stabilize your pelvis and support your back. Maintain a slight chin tuck and keep your gaze downward to keep the neck in a neutral position.
- Activate your glutes by squeezing them, then lift your right leg upward and backward toward the ceiling, maintaining a 90-degree bend in the knee and flexing the foot.
- Raise the leg until just before your lower back arches or your hips rotate or tilt. If either of these occurs, you’re lifting too high. Keep your hips level and parallel to the floor, and maintain a strong, neutral back. Avoid rushing the movement to ensure you maintain a full range of motion and proper technique.
- Lower the right leg back to the starting position and repeat the movement on the same side. Once you’ve completed the desired number of repetitions on the right leg, switch to the left side.
Sustaita suggests aiming for 10 to 16 repetitions per leg for three sets. Incorporate this exercise into your routine once or twice a week, combining it with other lower body strength exercises for comprehensive training.