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Bent-Knee Donkey Kicks

Tone Your Butt With Donkey Kicks

Although the name is funny, donkey kicks are a great exercise that you can do anytime, anywhere. This move will work both your butt and your lower back — all you need is a floor!

  • Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  • Return to start position to complete one rep. Do 20 on each side, two to three times.

Tip: Keep your back straight and in neutral alignment, pay special attention that you don't arch your back. Use your muscles to create a slow, controlled movement — do not swing your legs.

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raieven raieven 8 years
I thought I invented these...while watching t.v. at night I would do leg exercises in the living room and one night just started doing these...i didn't know they actually did anything! (tho' I hoped)
klandrach klandrach 9 years
These are part of one of my workout videos and they are so hard! The instructor does this whole sequence on all fours. The first is bringing your knee in to your chest and then kicking back with a flexed foot, the next is pointing your toe and keeping your leg straight but moving up and down, the third is keeping your leg extended and then bending your knee to kick your butt and the last is the donkey kick. She does about 20 of each and usually I am dying by the end! Hope that made sense to other people.
aimeeb aimeeb 9 years
These are great! Hee-haw!
aimeeb aimeeb 9 years
These are great!Hee-haw!
Merlin713 Merlin713 9 years
I do these all the time!
Merlin713 Merlin713 9 years
I do these all the time!
crystalvillage06 crystalvillage06 9 years
These work so well although you look ridiculous.
haute77 haute77 9 years
i hate doing these at the gym though. guys always stop and see what the hell you are doing. they don't get it! ;)
dd-sugar dd-sugar 9 years
These work so well and I add ankle weights for extra pain! Many years ago I started doing side leg lifts standing up, waiting on the microwave to heat my coffee (I'm impatient). Over the years, I've added stretching and squats. Sure looks funny in the kitchen but every bit helps!
nancita nancita 9 years
Always glad to learn more equipment-free exercises i can do while traveling.
cravinsugar cravinsugar 9 years
I didn't realize these worked my lower back! Thanks Fit! I already do these but will do them more often now!
Linda-McP Linda-McP 9 years
Too funny. I just finished doing two sets of these.
Hootie Hootie 9 years
Donkey Kicks?! Ha ha.... I love it!
Bettyesque Bettyesque 9 years
These are my absolute favorite! Definite results
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