How to do a Donkey Kick

The donkey kick is a calisthenic exercise that targets the gluteus and lower back muscles. These two parts of the body are trouble spots for both men and women. While women usually look to tone their tush, men frequently are victims of lower back pain. Learn the perfect exercise for both sexes by reading the steps below.

Instructions

Difficulty: Moderate

1. Visit your doctor before beginning any new exercise routine.
2. Begin the donkey kick by laying face down on a weight bench or other raised surface with your legs hanging off the back. Hold onto the bench making sure your upper body is held securely against the surface.
3. Raise your legs slowly up from the ground until they are parallel with the floor. Maintain the position for a few seconds keeping your legs and back straight then slowly lower your legs back to the floor. Think of yourself as a wooden plank keeping your stomach in, back flat and buttocks in alignment.
4. Repeat this process until you are unable to maintain correct form.
5. Progress slowly. Begin gradually performing 5 to 8 donkey kicks in a session until your body has become acclimated to the move. Once the technique has been mastered, bump up to three sets of 10 to 15 repetitions.
6. Use correct form throughout the exercise. Poor form (lowering your head, dipping your back, swinging your legs) may lead to injuries and will negate the wonderful benefits that donkey kicks provide.