Few exercises require such little preparation for such big results. No experience, equipment or spot-trainer is required to perform the exercise, yet the American Council on Exercise named it the number one best butt exercise in 2005. Donkey kick exercises go by many names, including quadruped hip extensions and bent-leg kickbacks, but no matter what you call it, working the move into your physical fitness routine can tone, tighten and strengthen your bottom.
Benefits
Specific exercises to work your glutes provide more than just an improved physical appearance. Your glutes provide you with the ability to walk, run, jump and twist. Increasing the strength of your gluteus maximus increases your speed and agility for participation in sports and everyday activities.
Basics
The basic donkey kick exercise was researched by the ACE-commissioned team from University of Wisconsin, La Crosse, and found to be as effective at targeting glute muscles as a traditional squat. Perform the exercise on your hands and knees, with your abdominal muscles drawn in toward your spine. Lift one leg up behind you, keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling. Repeat 12 times on each leg.
Variations
Certified strength and conditioning specialist Bret Contreras recommends two variations of the basic donkey kick. First, the fire hydrant, or dirty dog, has the same starting point on your hands and knees. Instead of kicking your leg behind you, raise your bent leg up to the side and hold for one or two seconds. Repeat 12 times on each leg. The second variation is called the weighted bird dog. Using ankle weights and light free weights, from a hand-and-knee position, lift your opposite arm and leg until parallel with the floor. Resist the urge to swing the weights by using slow, controlled movements. Repeat 12 times on each side.
Well-balanced Regimen
Strength-training exercises like donkey kicks are part of a well-balanced exercise regimen that includes a minimum of 150 minutes per week of moderate to vigorous aerobic activity and two weekly sessions of strength training all major muscle groups, according to the Centers for Disease Control and Prevention. Include exercises that target muscles of the arms, abdomen, chest, back and shoulders in addition to hips and glutes.
References
- American Council on Exercise; ACE Lists Best Butt Exercises -- Exclusive ACE Research Announces Most Effective Gluteus Maximus Training; February 2005
- T Nation; Dispelling the Glute Myth; Bret Contreras
- "Fitness"; 9 New Butt Boosters; Hagar Scher
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
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