31 Days to a Better Butt – Day 3 – Donkey Kicks

31 Days to a Better Butt - Donkey Kicks

Butt Fact: Because the glutes are large muscles, exercising them torches serious calories.

Donkey Kicks

Like many of the glute exercises in our list of booty builders, the donkey kick also works your hamstrings and lower back.

  1. Get on hands and knees. (If you have knee issues and don’t have a mat, put your knees on a folded towel or small pillow. If you have wrist or shoulder issues, you can do these on your forearms instead of your hands.)
  2. Keeping core engaged, hips and shoulders square to the floor, right leg bent, and right foot flexed, slowly lift right leg until thigh is parallel with the floor.
  3. Hold for a couple of seconds while squeezing your butt muscles.
  4. Lower to starting position.
  5. Repeat for 15 to 20 reps, then switch legs to complete set.

31 Days to a Better Butt - Donkey Kicks

31 Days to a Better Butt - Donkey Kicks

Doing these resting on your forearms may be a little easier on your back.

As an alternative, you can keep your leg straight and raise and and lower it as a hip extension exercise.

31 Days to a Better Butt - Single Leg Extensions

As you get stronger, gradually increase the reps to 50 each side, alternating legs as desired. You’ll really feel it the next day.

31 Days to a Better Butt

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2 Responses to 31 Days to a Better Butt – Day 3 – Donkey Kicks

  1. Christy says:

    hubby just walked in and found me doing this…after explaining it was one of the 31 day challenges,he says “who am I to ask” hahaha. love these, quick and easy (so far) I’ve been looking for some simple exercises to do. Thanks!

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