Getting firmer glutes might just be the number one request clients make when working with personal trainers. Do you know all the best exercises to help clients meet their glute goals? One often overlooked for its simplicity or done incorrectly is the classic donkey kick. Here’s everything you need to know.
What is a Donkey Kick and What are the Benefits?
Technically speaking, this move is a quadruped bent knee hip extension. It targets and activates glutes muscles. On all fours on a mat, you lift up one leg at a time, extending the hip and squeezing the glutes.
Some consider this a variation of a glute kickback. During a glute kickback, the hamstrings contribute muscle for hip extension. During a quadruped donkey kick, bending the knee isometrically contracts the hamstrings and the glutes primarily control the hip extension.
Try donkey kicks during your next workout for these benefits:
- First and foremost, the donkey kick exercise targets and strengthens two glute muscles. This is important for many people because most sit throughout the day. Sitting weakens the glutes and leads to injuries during other activities.
- Another side effect of sitting all day is tight hip flexors. This move is great for releasing that tension and stretching out the fronts of your hips.
- Isolate your biggest glute muscle with this move. Yes, there are many reasons to incorporate compound exercises, but if you really want to isolate the gluteus maximus, this move will do it.
- If you have a client unable to do more complicated compound movements like squats, this is a gentler alternative for targeting glutes.
- The donkey kick helps stabilize your core. You have to balance in this position, which strengthens core muscles and gives you better balance in other exercises and daily movements.
- Starting with donkey kicks can help you activate your glutes more effectively during a workout or run. Include them in your warmup routine.
Use a Life Fitness Smith Machine
To really take it up and add as much weight as you want, use a Life Fitness Smith machine when doing standard donkey kicks. Start small until you get the feel and positioning under the bar. Add weight to really isolate and strengthen the glutes.
Try out donkey kicks and variations in your own fitness workouts and with clients. You’ll love the results you get with consistency, good form, and challenging progressions.
Better glutes are a top priority for many clients. The ISSA Glute Training Specialist course teaches you the science behind building better glutes and how to focus on these muscle groups to give clients the best results. You’ll learn how to unlock the hips, create better programming, and deliver envious results.