workout routines

This exercise will actually kick your butt!

The donkey kick workout (Quadruped Hip Extensions) was researched by the ACE commissioned group from the College of Wisconsin and also found to be as efficient at targeting the gluteal muscles as the typical fundamental squat (1).

So this action will not only kick your buns, however it will certainly also shape and form them up.

Look Sexy in shorts and a mini-skirt- Donkey Kick Exercise

Get your legs and butt all set for summer season with this butt-firming and thigh sculpting exercise-Donkey Kick, A.K.A Jen Selter signature Move.

The donkey kick works your butt, core, and also legsbasically your whole base. With every lift, you are toning all 3 base muscle mass which make this exercise a terrific different to the squat.

Although there are few means you can efficiently do this workout, the really standard donkey kick looks like this below.

body building

But in this post, we’ll concentrate on the donkey kick with a tubes band for included resistance as well as performance. It’s done merely by adding a resistance tubes band around your legs.

All you need is this exercise band, flooring area, and an exercise band for your knees. Make certain to make use of the resistance that’s appropriate for your fitness level to earn the donkey kick a lot more effective.

Get ready to really feel the shed with this move – your butt and outer thighs will be really feeling the burn in no time!

Here’s just how you do the donkey kick exercise with a resistance tubes band in a few actions:

  1. Hold onto the ends of your resistance band, as well as place the facility of the band around the sole of your ideal foot. Then get down on all fours to ensure that your hands are shoulder-width apart as well as your knees are directly listed below your hips.
  2. Your back ought to be straight throughout the motion. Hold the band securely, draw your stomach in, and also prolong your left leg right out behind you. Then attract your knee forward, yet don’t let it touch the ground. Repeat 10-15 times. Switch over legs and also repeat.

Exercise Table

Reps Sets Level Location
10-15 3 Easy Gym or Home

The Takeaway

The donkey kicks is an easy, yet really efficient butt as well as upper leg sculpting workout you could do at house as well as almost anywhere. The exercise can likewise be done without the resistance band, but utilizing the exercise band will certainly increase the muscular tissue interaction. It will certainly additionally assist the butt muscles to form nicely, thanks to the included resistance.

For efficient butt workouts, look into this checklist of butt workouts to try.