How To Do Donkey Kicks For Glutes – Two Variations

About Glute Training 

If you want to learn how to do donkey kicks for glutes, you are in the right spot. If you are a man, I’m extra glad this post found you, because most men choose not to include in their training exercises dedicated to glute muscles. With that being said, glutes are the most undertrained muscle group. For women things are the opposite, if they could train glutes every day, they would do it. 

From the man point of view, glutes are always covered with clothes, or they are ashamed to do these types of exercises. Someone with a little experience knows that glute muscles provide support for exercises dedicated to lombar muscles and hamstrings. In other words, the better we train our support muscles, the more effective we can train main muscle groups. 

Another reason you should constantly train this muscle group is that, knowing the fact that is covered by clothes, it’s still visible. We all know that men check out a girl’s ass, but keep in mind that we are checked out by them also. Ok, maybe they don’t check it out as intense as we do, but in some cases, they may find a man’s ass more attractive than biceps or legs. 

You don’t need to dedicate 4 or 4 exercises to this muscle groups, but you should include at least one or two, same as training your forearm. I will present the most popular exercise for glute training, so in the next few minutes you will learn how to do donkey kicks, with cable or without.  

How To Do Donkey Kicks With Cable 

  • Identify the cable system in your gym and set the desired weight, and attach to the inferior part of the cable that ankle hook (different gyms have different models for this little accessory, but all do the same thing: they attach to your angle and connects the foot to the cable system) 
  • Place yourself to about 60 cm in front of the cable system, standing on your feet. Now bend your torso forward and grab the machine with your hands, slightly bend your knees, and put your bodyweight on that leg with free ankle. This is the start position. 
  • As you exhale, push the leg back, moving it only by the hip, and do this movement slowly, in about 2 seconds. Stop when you feel that you can’t lift the leg higher, without leaning the torso forward even more. This position if different from person to person, depending on its own mobility. With this you reached the end position. 
  • Hold this position 2 seconds and then, as you inhale, come back to the initial position. As you come back, this part of the movement should last around 3 seconds, I’m talking about the eccentric part of the movement.  
  • This exercise can provoke accidents in the lombar area, to about this thing I suggest you use a relatively light weight. That will allow a better execution without feeling tension in your lombar zone. 
  • After the number of reps is finished for one leg, it’s time to change it and do the same for the other leg. 
  • The ideal tempo for this exercise is 2-2-2-1, which means 2 seconds for the positive side of the movement (from the start position to the final one), 2 seconds you hold the final position, 2 seconds for the negative part (from the final position to the start position), and 1 second holding the start position. If you notice that you can’t do the positive so slow, it’s preferred to reduce the time to 1 second, as to cheating and using other muscle groups to do the movement. 

How To Do Donkey Kicks On The Ground 

how to do donkey kicks

This is the easiest way to do it, and the great thing about it is, you can do it anywhere. Follow the next steps: 

Identify a soft spot on the ground, or use a pillow to place your knee 

The starting position should be on your elbows or hands, it doesn’t have that much importance, just try both options. 

Lift a knee and place if under your chest and then completely straighten your leg, while exhaling. 

If you want an even better glute contraction, lift the leg even higher, as much as your mobility allows. 

Muscle Groups Worked By Donkey Kicks With Cable 

Any exercise uses many muscle groups while its executed, but only the direct muscle groups count. Example: at standing biceps flexes, all leg muscles are working for holding the vertical position of the body, but they are not directly involved in the movement, so they don’t count. The muscle groups below are listed in the level of tension order. 

  1. Glute muscles, are one of the strongest muscles in the human body, and they are the connection point between legs and back muscles. Glutes are used in many actions, from the feet movement all the way to the pelvic and torso rotation. 
  1. Hamstrings, which play a big role and many daily activities. I’m talking about activities like running, jumping, walking or cyclism. Strengthening your hamstrings will protect the knees from injuries, because muscles will absorb stress placed on them. Weak hamstrings increase a lot the knee injury risk. 
  1. Lombar muscles (lower back) are, same a forearms, many times skipped from the training program. That’s because they are not visible in the mirror or to other persons. If you have weak lombar muscles, you have no support when executing a pull, and that can bring injuries. This can also develop the so called “hunched position” problem. Let’s not forget that weak lombar muscles also bring lower back pain.
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