Want to have round buttocks and firm? Test the donkey kicks, the ideal exercise to strengthen the glutes.
Donkey kicks: what is it exactly?
The donkey kicks, it is the ideal exercise to muscle his buttocks . Easy to perform (no material needed!) This weight training solicits the gluteal / gluteal muscles that connect the pelvis and the femurs: the small gluteal muscle or gluteus minimus, the gluteal average muscle or gluteus medius and the large gluteal muscle or gluteus maximus.
Namely: in ancient Greek, “gloutós” means “buttock”. And the name “donkey kicks” refers to the hoofbeats that donkeys and horses can give!
What’s the point ? With donkey kicks, the buttocks are firmer (because we work the gluteus maximus), appear more rounded (because we work the gluteus medius) and the love handles disappear (because we work the little gluteus ). In short, a 3-in-1 exercise to show off in a swimsuit by the pool! In addition, this exercise preserves the flexibility of the joints at the hips.
The technique: put yourself on all fours on a yoga mat (or on a single mat). Your hands are spread shoulder width apart (fingers apart), you look at the floor, your knees (apart from the width of the pelvis) are not too close together so that your torso and thighs form a right angle – help you have a mirror, a sports partner … or a sports coach !
Place the right foot so that only the tip of the foot touches the carpet. Then lift your leg with the knee bent: at the top, you should have your thigh aligned with your back, while your calf and thigh form a nice right angle. Go back down without putting your knee or toe. Do 10 repetitions on each side, rest for 10 seconds without leaving the 4-legged posture and repeat 8 times. Remember to breathe and hydrate during breaks!
Namely: It is also possible to perform this exercise standing – it is then necessary to hold on to something (a horizontal bar, for example) to keep the back flat and maintain alignment head – back – buttocks.
Donkey kicks: mistakes not to commit
- Be careful not to “dig” the back: in starting position, the back should be flat and he should not move during the exercise. For that, think to look well on the ground … and not in front of you!
- During exercise, the knee should not rise higher than the hips – however, the foot should be higher than the head. The range of motion is not very important.
- No question of zeal: do not go too fast! Better to perform a small number of repetitions correctly (with slow, controlled movement) rather than a large number of fast and sloppy repetitions – and potentially injuries.
- During the climb, the leg must remain upright and vertical: be careful not to “pour” on one side or the other, at the risk of hurting your lower back!
- During the climb, remember to contract the glutes (you must “tighten” the buttocks) for the exercise is really effective.
- If you experience severe, sudden, sharp pain, stop everything and make an early appointment to the osteopath . On the other hand, it is normal for the buttocks to “warm up” up to 48 hours after the session, especially when climbing a staircase.
To know more: to make this exercise a little longer – and make it even more effective – consider buying an elastic (to be attached to both ankles) or two weights (from 0.5 to 1.5 kilo). These accessories are easily found in sports shops and on the internet.