Lower-body donkey kicks, which work your butt and your lower back, are a great exercise that you can do anytime, anywhere — all you need is your body and a floor.
- Start by getting down on all fours (on knees and forearms). Support the majority of your bodyweight on your forearms.
- Keeping your right knee bent at a 90-degree angle, slowly lift that leg behind you so your foot raises up toward the ceiling retaining the bent knee position, and until the bottom of the foot is parallel with the ceiling. Squeeze your glutes as you raise your legs.
- Return to start position to complete one rep. Do 20 on each side two to three times.
Fit's Tip: Keep your back straight and in neutral alignment, pay special attention that you don't arch your back. Use your muscles to create a slow, controlled movement — do not swing your legs.
Bunny Hug
Missoni
Milano
These are my absolute favorite! Definite results
1Donkey Kicks?!
2Ha ha....
I love it!
Too funny. I just finished doing two sets of these.
3I didn't realize these worked my lower back! Thanks Fit! I already do these but will do them more often now!
4Always glad to learn more equipment-free exercises i can do while traveling.
5These work so well and I add ankle weights for extra pain! Many years ago I started doing side leg lifts standing up, waiting on the microwave to heat my coffee (I'm impatient). Over the years, I've added stretching and squats. Sure looks funny in the kitchen but every bit helps!
6i hate doing these at the gym though. guys always stop and see what the hell you are doing. they don't get it!
7These work so well although you look ridiculous.
8I do these all the time!
9These are great!
Hee-haw!
10These are part of one of my workout videos and they are so hard! The instructor does this whole sequence on all fours. The first is bringing your knee in to your chest and then kicking back with a flexed foot, the next is pointing your toe and keeping your leg straight but moving up and down, the third is keeping your leg extended and then bending your knee to kick your butt and the last is the donkey kick. She does about 20 of each and usually I am dying by the end! Hope that made sense to other people.
11I thought I invented these...while watching t.v. at night I would do leg exercises in the living room and one night just started doing these...i didn't know they actually did anything! (tho' I hoped)
12Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.