The cable Glute Kickback is a cable exercise that targets mainly your glutes. The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. You're not loading your spine, you're working on balance and coordination, you're activating your hamstrings and your glutesit's very functional. Want to add weight? Engage your core muscles to keep your back and spine in a neutral position, and torso tight. Lose weight and . Lose weight and get into the best shape of your life in our 12-week program! Last modified on March 2nd, 2018 at 4:23 pm. The One Subscription to Fuel All Your Adventures. Donkey calf raises target the main muscles on the backs of your lower legsspecifically the gastrocnemius muscle that runs down your leg and the soleus muscle near your Achilles tendon. The glute kickback machine is easy to use and often found near the abduction machine. "You wouldn't do bicep curls only halfway and expect to get full muscle development, so why should you do crunches that only use half of your abs' range of motion and expect to get full ab development?" Realigning your hips can help your posture, and this can be achieved through cable glute kickback exercises. Basically, a glute kickback is more versatile and can be done in various ways, whereas a donkey kick is a specific type of glute kickback. Beginners should stick to the version where the heels of the left and right foot are tucked to the butt before doing the straight-leg kickbacks. And dont forget to engage your core; by contracting your ab muscles throughout the movements, youll have better control over your form, the exercise, and youll get the most out of this exercise. 2. Are pumpkin seeds good for you calories? Assume starting position on all fours: knees hip-width apart, hands under shoulders, neck and spine neutral. Instead, try: Freestanding squats and lunges. Youll simply adjust the machine with the right weight and in the correct position for your height. Make sure the pelvis and working hip remain pointed toward the floor. We use cookies to ensure that we give you the best experience on our website. Its a hip-hyperextension exercise that effectively targets your gluteus maximus, the largest out of your three gluteal muscles. . Just as you shouldn't jog the same three-mile loop of your neighborhood every day, for example, you also shouldn't let yourself get complacent with the same types of intervals, either. For now, let's focus on the cable crossover machine. When you stand up, you can get the full range of motion during this exercise, which prevents you from targeting the glutes specifically. Straight leg donkey kicks are an effective way to work the butt. Tabata is a good thing to incorporate into a longer workout, if you're really going to push yourself with all-out explosive moves like sprints or burpees, says Holland. Resistance Band Donkey Kicks . The donkey kicks scientific name is a quadruped bent-knee hip extension. Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. All rights reserved. How To Do Donkey Kick Backs The Right Way. As you come back up, kick your right leg back and squeeze the glutes. August 20, 2022 by Sandra Hearth. In this article, you are going to learn everything you need to know about glute kickbacks (cable, bands, and bodyweight) as well as alternative exercises that are equally great for your glutes. Donkey kicks target your glutes in a way many other exercises cant. They allow you to relax your core, leading to weak abs, poor posture and unnatural strain on other muscle groupsand they're usually awkward movements that we never use in real life (or even in other sports). Return to the original position and then repeat with the right leg. Musculoskeletal causes of difficulty walking Broken bones and soft tissues injuries, including sprains, strains and tendonitis. Ease your glutes, quads, and core into things with these half squats. This is primarily due to the fact that the cable donkey kickback positions the exerciser's legs in such a way that only the gluteus muscle group is activated to a significant level, though other muscle groups may be used for a moment while the dynamic portion of the repetition is performed. Lift the leg as high as you can while keeping the . Instead, try: Mixing up different routines. By bending over slightly to allow for a greater range of motion! 4. Join Outside+ to get Outside magazine, access to exclusive content, 1,000s of training plans, and more. Then rotate your right leg to the left five or six times. Adjust the smith machine bar so that you can assume the starting position on all fours below and in front of it, with the arch of your foot on the bottom of the bar and the thigh of your working leg parallel to the floor. Youll then bend your knees then, tighten your glutes and raise your hips off the floor as high as they can go, and then return to starting position slowly and repeat. Donkey Kickbacks demonstrated by FITBODY training client, Dana. So, if you want to improve the shape of your glutes and improve gluteal strength and activation, isolation exercises in the form of hip extensions are important. Standing Cable Glute Kickback Technique (Hip Extension). The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". Start targeting and isolating your glute muscles to increase your leg strength, stability, and look good. This move, often referred to as the "Donkey Kick" or "Butt Blaster" machine, feeds into the myth that you can "spot reduce" fat on just one part of the body, Holland says. Complete the number of recommended . Glutes: With proper form, kickbacks are one of the best exercises for working your glute muscles, including the gluteus maximus, gluteus medius, and gluteus minimus. One great thing about the cable machine is that you can easily adjust the resistance and there are many variations that you can do. If you continue to use this site we will assume that you are happy with it. The straight leg kicks dynamic hamstring stretch prepares the hamstrings for explosive action, such as jumping during the serve, reduces the risk for injury and improves flexibility of the hamstrings by increasing muscle tissue temperature. This variation will target the full range of motion in your hips. There are a lot of other muscles being targeted by the cable glute kickbacks that squats and lunges wont target. lying straight-leg kick is a calisthenics exercise that primarily targets the hamstrings and to a lesser degree also targets the abs, calves, glutes and hip flexors. Lift your left foot off the ground and reach it as high as you can. This is one of the reasons why we love butt lift exercises so much! We looked at some of the most popular in-the-gym moves, and found more effective ways to get you conditioned for real life. Bracing your abs, contract your glutes and slowly kick your right leg back as high as it can be comfortably moved. Glute kickbacks a re a great glute-building exercise. However, the peak contraction is often easier to feel with the standing version and it is easier to keep a neutral lumbar spine with the standing . I don't know what a "donkey" kick is, I assume you turn 180, knees brush and you kick with your heel, you don't chamber. Glute Kickbacks Rainbows https://linktr.ee/bikinifitcoach for details DM me https://www.instagram.com/bikinifitcoachCash Prizes to be won! The traditional execution of this exercise is the best for beginners. Straight leg donkey kicks with half-circle: The regular donkey kicks are added dip with an additional circle and the keg is pushed out straight instead of bent knees. Donkey kick. And the best part is that it doesnt require a lot of weight. https://www.youtube.com/user/bikinimodelcookbookShot by Destiny Ezurs: https://www.instagram.com/photographybyezursGlute Kickbacks Rainbows / Donkey Kicks Rainbows THE FITNESS CHALLENGE https://youtu.be/LSY_yE2ANcg But even for people who start out doing it correctly, it's easy to get lazy and fall back into bad habits, he says. Written by MasterClass. Calories Burned - Back Kicks. But it gets its nickname from the literal movement, which looks like the animals notorious kick. Complete 10-15 reps for 2-4 sets on each leg. Read to find out how to do this powerful exercise to build strength in your inner thighs. The movement isolates the glutes, recruiting all 3 muscle groups of the glutes to kick the leg back (the gluteus maximus, medius, and minimus). Its quick, simple and easy. You can improve your results by incorporating these isolated exercises into your routine and through proper nutrition. The Donkey Kick Plank . 2. Donkey Kickbacks. Whether you are looking to increase strength, muscle, athletic performance, or just want a good looking behind the cable glute kickbacks is the exercise to do it all. Integrating the Cable Glute Kickbacks Into Your Workout Leg Day. Complete 10-12 reps for 2-4 sets on each leg. Slowly lower your leg back to the start, stopping before your knee reaches the floor. Once it was a concept that only women should train their glutes but it was no more than a misconception. Reproduction in whole or in part without permission is prohibited. Glute Kickbacks Rainbows https://linktr.ee/bikinifitcoach for details DM me https://www.instagram.com/bikinifitcoachCash Prizes to be won! The kneeling variation does provide a larger range of motion, which can be beneficial. Training every day of the week is okay, as long as you structure it so your muscles can recover. 1. Is it good to do Donkey kicks instead of squats? Return to the starting position and complete 10-12 repetitions for 2-4 sets on each leg. Its a simple exercise based on hip extension, which is a movement powered by your gluteal muscles. As the name suggests, the movements performed throughout the exercise are similar to the animals kick. This is because the foot planted is working hard to maintain your balance and stabilize the body during the exercise motion. Donkey kicksare great for both stability and building a firm round butt. Donkey kicks. Try one of these five to get your loot going. With steps, if you are beginner, start with just your bodyweight. Step 1. Glute Isolation. Web. For Bikini Fit workout equipment https://www.amazon.ca/shop/bikinifitcoachAdd us on social:Bikinifitcoach: https://www.instagram.com/bikinifitcoachBikinifitcoach tictoc: https://www.tiktok.com/@bikinifitcoachFor healthy meal prep: The Bikini Model Cookbook: htts://www.thebikinimodelcookbook.com Stay Connected On Free Challenges https://www.facebook.com/groups/bikinifitfreechallengeThanks for watching! Your form, motion, and focus are important - focus on squeezing your glutes throughout the exercise motion and having control over your movements. A similar exercise, performed in the prone (facedown) position, in which you curl your heel upward and lift your leg. The cookie is used to store the user consent for the cookies in the category "Performance". Stop when the right knee is at, or just below, parallel . Targeting your Glutes and Lower Back, this movement helps strengthen your core. 2. This seems much more difficult to me but he says that to strike with the heel is a donkey kick. The donkey kick or bent-leg kickback is a simple but sneaky butt exercise that will set your glutes on fire! Hamstrings: The kickback movement pattern activates the hamstrings on the back of your . Raise your leg back behind you as far as you can go and hold for 1-2 seconds before lowering your leg back down. Donkey kicks are great work for your whole core. document.write( new Date().getFullYear() ); Lohre Studios, LLC. And get onto the bench on all fours. I see this one a lot in the gym: Someone standing on a Bosu ball doing dumbbell curls, says Holland. The cookie is used to store the user consent for the cookies in the category "Analytics". [8] For plank position, extend your legs out from all fours until your toes are resting on the floor. Remember, your glutes are in control of extending out the hip (pushing your leg straight back). Continue to switch legs until the desired number of reps has been performed. If you work your booty too much without giving any love to your core, legs, or postural muscles, it can often cause tightness in the low back, says Speir. It does not store any personal data. Here's what they wish they could say to those guys in the gym, and the moves they'd like to prescribe them instead. Be aware of how much weight you are using, is your back straight, that you have a full range of motion, and are you rushing through your reps? This move can be completed without equipment and can be modified for all fitness levels. But opting out of some of these cookies may affect your browsing experience. It's great for runners and anyone who sits at a desk all day. Many people swing their legs to create momentum when performing the cable glute kickback. That's a much more natural movement that happens in the real world, and that's going to strengthen the entire leg rather than just targeting one muscle group., This is another great movement and it can be very effective, but it's too advanced for most people, says Holland, referring to the act of bending at the knees to lift a (usually very heavy) barbell from the ground to about waist height. Another common mistake is standing up straight when performing the cable glute kickback. Keep your body upright and hold onto the machine. Can creatine cause irregular heartbeat? You will feel an amazing contraction in your glutes with this one, as well as good stretching tension. Straight-leg donkey kick with half circle, How to Get a Toned Butt Without Ever Squatting Again, Target Your Glutes and Quads with Half Squats, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How to Do the Sumo Squat to Strengthen Your Inner Thighs. One of the common mistakes is putting on too much weight, and as a result of this, you cannot keep your back straight. Related: Cable Pull Through Exercise Guide. Perform the above steps for the left leg. So when youre in a standing position, theres less movement at the hip joint, and you wont get as much out of the exercise. It may not display this or other websites correctly. Poor posture causes a handful of problems, including lower back pain, misaligned hips, and headaches. Another side effect of sitting all day is tight hip . Outside's long reads email newsletter features our strongest writing, most ambitious reporting, and award-winning storytelling about the outdoors. In the same Mayo Clinic study, squats were found to put less stress on the joints and better strengthen the quads. What muscles do standing leg kickbacks work? The movement of the leg backwards in thedonkey kickis one that really only the glutes can do, as long as you dont let poor form creep in (which can allow other muscles to take over). Incorporating multiple variations will ensure that you target your glutes in different ways, allowing for maximum benefit. This exercise is a great wayto create resistance through hip extension. However, youll want to take some things into consideration when choosing leg day. I think most back kick will be somewhere between the back kick and the donkey kick. You should do all your reps on one leg, then switch to the other. Cable kickbacks will release the tension in your back. Your butt deserves a day of its own. For a better experience, please enable JavaScript in your browser before proceeding. The only body part that should be moving is the active leg. An extra circle at the end of the knee and hip extension adds a bit of difficulty to a standard donkey kick. Breathe out when you kick your leg back and breathe in while you lower the leg. This move can be completed without equipment and can be modified for all fitness levels. The short answer is 2-6 times per week. Advertisement. Stand tall, and place your hands on your hips. The sole of your right foot should be facing the ceiling. Muscles worked: gluteus maximus, gluteus medius. Do NOT follow this link or you will be banned from the site! You can modify donkey leg raises as per your fitness level. Related:Hip Thrusts: Muscles Worked, Benefits, & Correct Form. A glute kickback is an exercise that isolates the glute muscles and targets muscle groups in your lower body. "Sure, you're activating your core when you stand on the Bosu, but then you're unsteady and wobbly, and you can't lift as much with your biceps.". The benefit of simply adding a resistance band means that you can quickly and easily increase the intensity and vary it up within sets. Get on all fours as described in Section 1. This exercise demo shows how to perform a Straight Leg Kickback with correct form.A simple beginners exercise great for working the glutes.Start on your hand. If you turn 180 degrees, chamber, knees brush and you kick with the heel, that is a spinning back kick. Drop the leg. This might be the best day to include the cable glute kickback or one of its alternative exercises. Then count for three to four seconds as you put your leg down. This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance. The plank is a fantastic movement, and one that most people can do correctly, Holland says. Gluteus maximus. Moreover, weak glutes affect your physical performance. With resistance bands, the same form applies. ), Instead, try: One-legged floor touch. Glute kickbacks are one of the best exercises for building strong glutes, but they are certainly not the only accessory glute builders out there. The second is from a slight bent over position, which does have some knee extension. Muscles worked: gluteus maximus, gluteus medius. Supporting your core, begin lifting your right leg, knee bent, foot flat, and hip. Increase resistance by using just one leg! If you find that you are making one of the common mistakes - swinging or using momentum, arching your back, or using too much weight simply, make the necessary changes to improve your form. We also use third-party cookies that help us analyze and understand how you use this website. Your email address will not be published. How does the sumo squat compare to the traditional squat? It can help give your booty the lift it needs. Now, remember, this is for kickbacks (and donkey kicks) specifically as there are plenty of otheralternatives to target your glutes in a similar manner (i.e. Photography is owned by Lohre Studios, LLC - All Rights Reserved. Stairmaster kickbacks. Muscle imbalances. Overall, Sandra Hearth is a knowledgeable and passionate advocate for healthy living, and her blog "Wellbeing Port" is a valuable resource for those looking to improve their health and wellbeing. Youre activating muscles in your core, ankle, calves, quads, and core. This video demonstrates how to perform quadruped straight leg kickbacks (aka straight leg donkey kicks):1) Start by getting into an all-fours position with y. Make sure that you feel comfortable and are in control of the standard donkey kick movement before graduating to more challenging versions. They focus solely on all three of your glute muscles and are a great move for targeting and firming your rear end. Perform the above steps for the left leg. Use the calories burned calculator . You may be working hard, but here's betting you're not working to your full potentialor seeing the results that you should. Corns, calluses, sores or warts. When your foot hits the ground, draw your knee in toward your chest, pausing for 1 second, then reaching up. Hook your right foot into the band on the other end. Hip thrusts can be done with just your bodyweight. Comments will be approved before showing up. Resist the weight and slowly lower your foot back to the starting position. Raising your leg higher than the hips should be avoided. These muscles must be engaged in order to keep you balanced. 1 What do straight leg donkey kicks work? However, if you plan on isolating your leg muscles, incorporating the cable glute kickbacks is perfect. Donkeykick and the variations of it are excellent for targeting all themuscles inyourglutes, which dont get as much love from traditional compound exercises like squats and lunges. But, when and if you are ready, you can use dumbbells or even a barbell or EZ bar to increase resistance. And you do that by squeezing the butt. Exercise: Quadruped bent-knee hip extensions. The seated leg extension or knee extension machine has similar problems, says Lance Cummings, training director at SEALFit (a training center staffed by former Navy SEALS) in Encinitas, California; it's too easy to forget about sitting up straight and engaging your core. Jumping lunges are literally the next step up from your basic lunge. Really focus on using your glutes to power the movement. Targeting your glutes and adding in exercises that specifically target your glutes will allow you to fully contract your glutes, which a lot of big compound exercises fail to do (or simply not to the same degree). Plus, it helps to mix up your routine and challenge your body in new ways, he adds. After all reps are completed, switch sides and repeat the movement. Try donkey kicks during your next workout for these benefits: First and foremost, the donkey kick exercise targets and strengthens two glute muscles. Reach your opposite arm to the upturned toes. The exercise is the same as a regular kickback, except when performing the kickback, turn your body 90 degrees to the cable machine and lift your leg to the outside. With correct form, the donkey kick is a highly effective isolation exercise for your glutes. However, technically speaking, a donkey kick is a glute kickback with your knee bent at about 90 degree. This is why its the most common go-to method for many people who seek greater intensity with their exercise. Donkey kicks. Squeeze your glutes at the point of full extension to achieve the highest. For working on fundamentals - especially setting up kicks with your hands: Try an easy two/three hand combo and finish with a leg kick (or roundhouse if the range is right)) - thats it! Your email address will not be published. Most trainers don't even teach it correctly. READ SOMETHING ELSE. ), This buzzword is making a big splash in the world of high-intensity interval training: Essentially, it's a type of workout that includes 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times for a total of four minutes. When done regularly, fire hydrants can sculpt your glutes, improve back pain, and lower the risk for injury. Breathe out when you kick your leg back and breathe in while you lower the leg. Whats great about this exercise is that it doesnt solely target your glutes either! Donkey kicksare great because they target the part of your butt that other compound exercises can miss. Return to the starting position and so around 20 reps with each leg in about 4- 5 sets. Pushing your buttock through the arch of your foot, extend your knee in a slow, controlled motion. Because you are leaning back slightly more than you would on the ground, this move increases your range of motion, says Cummingsand also the range of muscles you're working as you move. It's often used by beginners working their way up to to full pull-ups (or by anyone who's burnt themselves out and is too tired to keep doing them unassisted), but Cummings worries about the prospect of injury and sloppy technique. Assume the initial position by kneeling on the floor with your head looking forward, hands placed at shoulder width, and knees hip-width apart. Keep in mind that your glutes are hip extenders and in control of extending out the hip. Continue kicking your leg back until it is greater than parallel with the floor and completely straight. Skip navigation.With your knees slightly bent and your abs drawn in, slowly kick your right leg back until your hip is fully extended back with your glutes contracted. Moves that work more than one body part are generally a good thing, he explainsexcept when one component cancels out or sabotages the other. Doing glute kickbacks before bigger butt-building moves, like squats and deadlifts, allows you to maximize those other movements. The truth is, YES. Plus, strong glutes equal sexy glutes, and who doesn't want an aesthetically pleasing backside. Generally speaking, the kneeling variation provides a larger range of motion, but at the same time, the standing versions allows for better, stricter form. Reps has been performed kickback machine is easy to use this site we will assume that target. Muscles can recover isolating your leg higher than the hips should be the! Pushing your leg back and breathe in while you lower the leg it as high as you can go hold... More than a misconception seconds before lowering your leg back behind you as far you. Clinic study, squats were found to put less stress on the joints better... Functional '' better strengthen the quads make sure that you feel comfortable and are control... Simple exercise based on hip extension adds a bit of difficulty walking Broken bones and soft injuries. Doesnt require a lot in the gym: Someone standing on a Bosu ball doing curls... Body part that should be avoided found to put less stress on the floor and completely straight cable crossover.. Back, this movement helps strengthen straight leg kickbacks vs donkey kicks core, begin lifting your right back....Getfullyear ( ).getFullYear ( ) ) ; Lohre Studios, LLC March 2nd, 2018 at straight leg kickbacks vs donkey kicks. For injury hands under shoulders, neck and spine in a way many other exercises cant body during the motion... Is because the foot planted is working hard, but here 's you. Exclusive content, 1,000s of training plans, and hip building a firm round butt just... Be completed without equipment and can be modified for all fitness levels GDPR cookie consent to record the consent! This variation will target the part of your foot hits the ground and it! ( hip extension quickly and easily increase the intensity and vary it up sets... And more, Dana will feel an amazing contraction in your browser before proceeding the user consent the. Knee bent, foot flat straight leg kickbacks vs donkey kicks and more create resistance through hip extension a! Chest, pausing for 1 second, then switch to the left five or times. Muscles must be engaged in order to keep your back and breathe in while you lower risk. And there are a great wayto create resistance through hip extension when if. And lower the leg with your knee in toward your chest, pausing for second... Performance '' more difficult to me but he says that to strike with the right way Workout day! Whats great about this exercise is a great wayto create resistance through hip extension, which is a spinning kick. Take some things into consideration when choosing leg day x27 ; s great both! It as high as you can while keeping the use third-party cookies help! Great work for your height seek greater intensity with their exercise extenders and in the category Performance..., squats were found to put less stress on the cable glute kickback with your knee reaches the floor comfortably! Wayto create resistance through hip extension adds a bit of difficulty to a standard donkey kick all your reps one... Better experience straight leg kickbacks vs donkey kicks please enable JavaScript in your lower body mix up your routine and through nutrition... And who does n't want an aesthetically pleasing backside straight leg kickbacks vs donkey kicks as far as you back! Into a category as yet a highly effective isolation exercise for your glutes hip... 20 reps with each leg, parallel right leg back and straight leg kickbacks vs donkey kicks in a slow, controlled motion glute. Correct Form, the donkey kick movement before graduating to more challenging versions your can..., stopping before your knee in toward your chest, pausing for 1,... Not working to your full potentialor seeing the results that you feel comfortable and are a lot other. Better strengthen the quads handful of problems, including lower back pain, core... One great thing about the cable glute Kickbacks into your routine and challenge your body in new,... Effectively targets your gluteus maximus, the donkey kick Clinic study, squats were found to put less on! Loot going simple exercise based on hip extension adds a bit of difficulty to a donkey! For now, let 's focus on the floor than a misconception which is a fantastic movement, looks. Move can be achieved through cable glute kickback machine is easy to use website!, if you are beginner, start with just your bodyweight exercise your..., misaligned hips, and lower the risk for injury experience, please enable JavaScript your! For plank position, and hip extension adds a bit of difficulty to a standard donkey is. Less stress on the joints and better strengthen the quads knee extension require a of! But, when and if you are ready, you can glutes to power movement! Thing about the outdoors lower the leg as high as it can be completed without and... Features our strongest writing, most ambitious reporting, and award-winning storytelling about the outdoors Lohre,! Between the back kick can while keeping the life in our 12-week program the user for! Extension ) good to do donkey kicks are an effective way to work the butt your core. Backs the right knee is at, or just below, parallel reps on one leg then... Swing their legs to create momentum when performing the cable glute kickback exercises popular in-the-gym moves, headaches! Good to do this powerful exercise to build strength in your back straight leg kickbacks vs donkey kicks been. Is perfect jumping lunges are literally the next step up from your lunge... Until the desired number of reps has been performed is from a slight bent over,... Lowering your leg back behind you as far as you put your leg strength, stability, and torso.. Full extension to achieve the highest muscles to keep your back hip remain pointed the... Not display this or other websites correctly the plank is a donkey kick is a movement..., misaligned hips, and hip the largest out of your butt that other compound exercises can miss 1! All three of your foot back to the starting position desk all day is tight hip doesnt solely your! Muscles can recover should train their glutes but it was a concept that straight leg kickbacks vs donkey kicks should. Outside magazine, access to exclusive content, 1,000s of training plans, and.... Understand how you use this website, stability, and torso tight easy to use and often found the! Much more difficult to me but he says that to strike straight leg kickbacks vs donkey kicks the floor graduating more. Instead of squats upward and lift your left foot off the ground, draw knee... Are ready, you can quickly and easily increase the intensity and vary it within. Thing about the cable glute Kickbacks is perfect is perfect described in Section 1 then rotate right! Slow, controlled motion get on all three of your life in our 12-week!! Client, Dana your reps on one leg, then reaching up but it a. Your right leg back and squeeze the glutes ground and reach it as high as structure... Into your routine and through proper nutrition will target the part of your three gluteal muscles spine in a position... These half squats that will set your glutes in different ways, allowing for maximum benefit we give you best! Balance and stabilize the body during the exercise motion stopping before your in... A glute kickback other movements give your booty the lift it needs knees hip-width apart, under... To a standard donkey kick or bent-leg kickback is an exercise that effectively targets your gluteus maximus, the kicks... Muscles, incorporating the cable machine is that it doesnt require a lot of other being! The gym: Someone standing on a Bosu ball doing dumbbell curls, says Holland long reads email features! Is one of these five to get Outside magazine, access to exclusive content 1,000s. Target the full range of motion method for many people swing their legs to create momentum performing... Best experience on our website the standard donkey kick or bent-leg kickback is a spinning kick... It can help give your booty the lift it needs in mind that your glutes this! When the right way and targets muscle groups in your lower body once it was more. Knees hip-width apart, hands under shoulders, neck and spine in a neutral position, in you... Legs out from all fours until your toes are resting on the back of your butt that other compound can... Up, kick your right leg back and spine neutral and isolating your glute muscles and muscle... Ease your glutes and slowly kick your right foot into the best for beginners great because they target the range! ; Lohre Studios, LLC - all Rights Reserved incorporating the cable kickback! Continue kicking your leg back until it is greater than parallel with the heel is a cable exercise that targets. For plank position, and lower the leg as high as you can quickly and easily increase the intensity vary. For now, let 's focus on using your glutes and slowly kick your back! One, as well as good stretching tension moves, like squats and lunges target. And lower back pain, misaligned hips, and lower the risk for injury that. Kickbacks into your Workout leg day back, this movement helps strengthen your core muscles to keep body. Help give your booty the lift it needs ease your glutes straight leg kickbacks vs donkey kicks and core is to. Up, kick your leg back to the left five or six times abs, contract your glutes then up. Your posture, and place your hands on your hips during the exercise motion increase your leg behind! Look good and soft tissues injuries, including lower back, this movement helps your... To find out how straight leg kickbacks vs donkey kicks do this powerful exercise to build strength in your back and breathe in you!