Everyone always talks about squats: "Squats this, squats that."
Well, they WORK! Duh.
However, not everyone can do squats, possibly due to bad knees or another medical related issue. But, there is a super awesome booty building alternative to squats that does not get as much attention as it deserves. It not only defys gravity, but builds things upward to perk those glutes up in no time.
So, what is this move? DONKEY KICKS! This exercise is also known as the quadruped bent-knee hip extension. This move works by eliciting a higher degree of muscle activation in both the gluteus maximus and gluteus minimums than many other commonly performed butt exercises, according to University of Wisconsin-La Crosse researchers.
So, let's do one!
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
- Return to start position to complete one rep.
- Do 20 on each side, three times.