5 Ass Kick Exercises to Tone Your Butt

Are you interested in toning your butt? If so, you should try incorporating some ass kick exercises into your fitness routine. While its scientific term is quadrupedal bent-knee hip extension, the movement resembles a donkey’s kick, giving it its name. This exercise is also low impact and does not require jumping. Ass kick exercises are an excellent way to tone and build your legs and glutes. Additionally, strong glutes can support the weight of your upper body, help prevent injuries, and maintain proper trunk and spinal alignment. Let’s explore the different variations of the donkey kick exercise and their benefits.

What is the donkey kick exercise?

The donkey kick exercise is a strength-training move that also typically targets the glutes (buttocks) and core muscle groups. It involves getting up on all fours (hands and knees) and lifting one leg up, while bending the knee at ninety-degrees and pushing the foot toward the ceiling.

Also Read: 5 Gym Alternatives to Tone Your Butt

The best ass kick exercises to tone your butt!

Here’s a complete guide on the best ass kick exercise variations to help you tone your butt naturally, as explained by fitness expert Yash Aggarwal.

1. Straight-leg donkey kick

How to do it:

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1. Get on your hands and knees with your back straight, your shoulders down, your elbows under your hips, and your abdomen pulled in. Place your hands under your shoulders and look forward.
2. Keep your elbows under your shoulders and engage your core. Now, bring your shoulders down and extend your spine.
3. Straighten your right leg behind you so that the toes are in contact with the floor. This is the starting point.
4. Squeeze your hamstrings and glutes to lift your right leg off the ground.
Maintain its extension and raise the leg. Do not arch your lower back in any way. Maintain a downward sloping shoulder.
5. Repeat 10 to 15 times, pulsing as much as you can without arching your lower back.
6. Switch to the other leg and repeat.

2. Standing donkey kick

How to do it:

1. Loop a resistance band around your thighs.
2. Stand sideways, close to a wall. Place your left hand on your waist and your right hand on the wall for support.
3. Make sure the weight is evenly distributed on both feet, keeping your spine tall, shoulders down and core engaged. This is the starting point.
4. Now, extend your right leg behind you and point your toes slightly out or down. 5. Keep your core tight and brace through your core to drop your lower back back without arching. Put some pressure on your glutes.
6. Bring your leg back to the starting position and repeat.
7. Before switching legs, do at least ten repetitions with your right leg.

3. Band Leg Extension Ass Kick

How to do it:

1. Get on all fours and grab the ends of the resistance band.
2. Make sure your back is straight, shoulders down, and your elbows tucked under your hips and into your abdomen.
3. Hug the resistance band around the sole of your right foot.
4. Don’t arch your lower back. Instead, plant your right leg off the floor to your hip. Keep your head in front. This is the starting point.
5. Lift your leg, bend the knee to ninety degrees and kick your foot up towards the ceiling.
6. Return to its starting position by straightening your leg. To avoid stress on your lower back and activate your hamstrings and glutes, don’t allow your lower back to arch.
7. Do this 10 times before switching legs.

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4. Reverse lunge kickback

How to do it:

1. Take a tall stance and align your head with your spine, shoulders back, abs and legs shoulder-width apart.
2. Bend both knees at a 90-degree angle, step back with your right leg, and drop your body into a reverse lunge position (front knee over ankle, back knee under hip). Make sure your knees follow the centers of your feet.
3. Make sure your legs are straight and don’t arch your lower back as you extend your right leg behind you.
4. Don’t forget to squeeze your glute when you do this.
5. With control, bend your knees back into a reverse lunge position.
6. Repeat this 10 times, before switching legs.

5. Donkey Kick Leg Extension

How to do it:

1. Get on your hands and knees, your hands under your shoulders, your knees under your hips, your back straight, your abs pulled in, and your shoulders down.
2. Without arching your lower back, lift your right leg straight up behind you in line with your hip. This is where everything begins.
3. Bend your right knee at a 90 degree angle and raise your heel towards the sky.
4. Press the pulse twice without bending your back.
5. As soon as the third pulse occurs, align your leg with your hip. Brace your core instead of moving your body or arching your lower back.
6. Return your leg to the starting position by lowering it.
7. Repeat this 10 times, before switching legs.

Benefits of the donkey kick exercise

Here are some important benefits of donkey kick exercise besides toning your butt.

1. Strengthening the glute muscle mass

Ass kicks the gluteus maximus, medius and minimus, leading to a strong and firm butt.

2. Improves hip balance

Engaging the core and hip muscle tissues for the duration of donkey kicks improves hip balance and reduces the risk of injury.

3. Improved athletic performance

Strong glutes from donkey kicks improve performance in various sports and physical sports.

4. Improves posture

Strengthening the glutes helps maintain proper posture.

5. Prevents injuries

Strengthening the glutes and surrounding muscle tissues can help prevent injuries affecting your lower back, hips, and knees.

6. Improved metabolism

Compound sporting events like donkey kicks improve metabolism, helping with weight control.

7. Convenient and comfortable

You don’t need any equipment to perform donkey kicks, which makes it useful for any exercise routine.

Are there any side effects of donkey kick exercises?

Here are some of the side effects of donkey kick exercises if you overdo the workout.

• Overexerting muscles or using improper techniques can cause strain or accidents.
• Arching the lower back too much during exercise puts unnecessary stress on the back.
• Misalignment or excessive stress on the knees can cause pain or damage.
• Not maintaining good posture while exercising can cause pain in the neck and shoulders.