The Quadruped bent-knee hip extension, otherwise known commonly and simply as donkey kick is an exercise that is done by getting down on all fours and then proceeding to kick one leg at a time in a backward then upward direction. Because the movement looks very similar to a donkey kicking its hind legs that’s why it became popularly known as a donkey kick exercise. It is considered a great exercise for toning and strengthening the gluteal muscles.
Although it is known to be great in giving the booty a lift, yet still this workout also targets other parts of the body such as the shoulders, abs, hips, and lower back muscles. One significant feature of this exercise is that it does not put any strain on the joints, which other buttock strengthening exercises such as squats might put. And because it targets other parts of the body along with the rear-end muscles, that is why there is a considerable number of benefits linked with donkey kick exercise, which this article will cover.
Donkey Kicks: The Go-To Workout For Rear End Lifting And Toning
1. Helps with weight loss
As it so happens to channel your inner donkey for donkey kicks not only results in you getting the butt lift of your dreams, but it can also help you in losing weight by targeting other body parts such as the hips, abs, shoulders, and lower back, thus increasing physical strength and enhancing the fat burning capability of the body.
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2. Makes muscles stronger
A donkey kick workout is a resistance training exercise that helps build type 2 muscle fibers known as the fast-twitch muscles. These muscle fibers are used in performing fast body movement workouts of short duration. They also improve muscle endurance along with strength. Therefore, the muscles of the lower back, hamstring, glutes, and core are targeted through this particular workout.
3. Strengthens the immune system
A donkey kick workout helps in strengthening the body’s immune system. It is not an intense workout which means with overtraining you will not end up weakening the immune system as is the case with other intense workouts.
4. Improves posture
As donkey kicks target the lower back muscles, this can help considerably in improving posture by targeting muscles specifically of that region, along with affecting muscles of the shoulders, abs, and hips.
5. Prevents muscle asymmetries
As each leg is moved separately from the other that is why with donkey kicks you do not have to worry about muscle asymmetry which can result in injury and contribute to the development of bad posture.
6. It improves balance and helps with mobility
Donkey kicks focus on the muscles of the shoulders, hips, and core and strengthens them. These muscles are significant in maintaining balance and their improvement directly improves the body’s range of motion.
7. Tightens and plumps up the glutes
When performed correctly, donkey kicks can help shape up your buttocks and plump them up. They confer firmness and strength to them as well, which is saying something because our gluteal muscles require a lot of resistance training to induce growth in those particular muscles.