Fitness Videos

Donkey Kicks for a Sexy Butt and Thighs

Hello and welcome everyone to another episode of Fey Fitness! Today I will show you all how to do a common exercise for strengthening and shaping the butt and thigh area. This move is called a donkey kick, and is perfect for beginners to add to their lower body routine.

The glutes, hamstrings, and quadriceps are some of the largest muscle groups within the human body. Due to their size, it can take more effort and more of a time investment to tone and shape these areas. As always, a healthy diet is a key factor to contributing to a healthy and toned body. Performing regular cardio and lower body weight lifting exercises are also important to keep these muscle groups strong and healthy.

What is a Donkey Kick?

A donkey kick engages and works the muscles in your butt and thighs. The key to performing this exercises correctly is to keep your upper body (i.e. your core, shoulders and arms) as still as possible to support the movement of the lower body. Because of this, the donkey kick works your core, lower back in your lumbar region, thighs and butt. Each lift of your leg engages all three glute muscles — the gluteus maximus, gluteus medius and gluteus minimus. These muscles are being worked both in the leg you lift up behind you, and in the leg you are using to help support your body weight. Having a toned butt is perfect to achieve that rounded, firm appearance most people would like to see in the mirror.

How to Perform a Basic Donkey Kick.

Start off by wearing some comfortable workout clothing and getting out your yoga mat. Start off on your hands and knees, with your hands resting about shoulder width apart. Try to keep your knees directly below your hips.When you are ready to preform the move, engage your core and butt while lifting one leg up and behind you. Be sure to keep the leg bent at the knee and your foot flexed so that the bottom of your foot is facing the ceiling or sky. Continue lifting the leg until the thigh is parallel to the floor. When you are ready to lower the leg, keep the core and butt engaged and bring your leg back down to position you started at. Repeat with the other leg.

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