Exercise Directory: Exercise #61: Donkey Kicks

​The Donkey Kick is a lower body exercise that you can do just about anywhere ... that requires zero equipment.

STEP #1: Get down onto your hands and knees ... forming a tabletop with your back. Your hands should be about shoulder-width apart.

STEP #2: Next ... maintaining a 90-degre angle with your knee, lift you leg back behind you until your thigh is parallel to the floor.

STEP #3: Slowly lower your leg [still maintaining the 90-degree angle] back to starting position.

STEP #4: Repeat this movement for approximately 30-50 repetitions ... depending on your fitness level.

STEP #5: Switch legs and do the same amount of repetitions on the opposite leg.

Front View:

Side View:

​NOTE: If you want more of a challenge, balance a dumbbell at the bend of the knee of the leg that you are lifting. This will work your booty even more.
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NOTE: This exercise works your lower body. If done properly, you will feel your booty working ... especially the top [gluteus maximus].

NOTE: Try to keep the leg [that is in contact with the floor] as straight up and down as possible. It should be perpendicular with the floor.

NOTE: More than likely you will start feeling pressure in your stationary leg. Typically that is due to shifting your body weight from 4 contact points to 3 contact points. If you concentrate on keeping your leg [holding your body up] perpendicular, this will help to lessen that pressure.

Photos by Kenny Johnson Photography.