The Donkey Exercise is the Best Old School Calf Strength Movement

Instead of reducing the volume of the hips, many modern women do exercises that help form elastic and toned buttocks. Moreover, even women somewhat deprived of nature try to make their curves more expressive with the help of numerous combinations of special exercises. To be healthy and fit, you need to develop 10 habits for a long and healthy life. And if, in addition to your buttocks, you are not satisfied with excess weight, read 10 rules that will help you lose weight without dieting.

Three muscle groups play a decisive role in the formation of toned and attractive buttocks: the gluteus maximus and medius muscles, as well as the muscles of the back of the thigh. Correct and systematic implementation of the exercises described in the article will give an effective load on these muscles and the result will not be long in coming.

So, let's look at 10 exercises for the above muscle groups that will make the lower part of an ideal body irresistible .

Gluteal bridge

This exercise specifically targets your glutes, and using dumbbells will help regulate the load. To perform the exercise, lie on the floor, bend your knees, pressing both feet to the floor, and lift your pelvis off the ground, being sure to keep your back straight. It was the straight back connecting the legs and shoulders lying on the floor that gave the exercise its name.

Raising yourself off the floor, freeze for a few seconds before the next repetition. When performed correctly, you lift your hips and pelvis with your gluteal muscles, the load on which will be felt in just a few seconds. If the exercise seems too easy, increase the load by placing dumbbells on your thighs and holding them with your hands.

Execution options

Exercise donkey in the simulator

Most gyms can boast of having this simulator. Working in it we will not need a partner. Its role is now played by a soft pillow with blocks attached to it. It is very comfortable to work in the simulator. You don’t have to worry about the aesthetic appearance. Since in the simulator the exercise looks quite natural.

Technique:

• Set the required number of blocks in the simulator.
• Stand with your toes on the platforms.
• Lean forward and rest your elbows on a soft pillow. Grasp the handles with your palms.
• Place the lifting platform on the top of your glutes (just below your lower back).
• Straighten your legs, straight back, gaze directed forward.
• As you exhale, we contract the calf muscles and come to a toe stand.
• Next, we lower ourselves down and exhale.

Working in the simulator completely repeats the classic version. Therefore, all recommendations for implementation are relevant to him. The most important thing is to choose the right weight and work slowly and under control.

Exercise donkey in Smith

The Smith machine is the most popular in gyms. You can use it to pump up your chest by doing a BENCH PRESS, doing SQUATS with your legs, etc. The donkey exercise was no exception. To perform this option, we will need: a bench press on which we will rest our hands and a soft lining so that the barbell does not put so much pressure on the lower back. You can stand in the simulator both lengthwise and crosswise. Here everyone chooses which option is more comfortable for him.

Technique:

• Place the bench press parallel to the barbell. When performing horizontally, a bench is not needed, since you can hold on to one of the racks of the machine.
• Place the required number of pancakes. Attach a soft pad to the middle of the bar. If you don't have one, you can use a towel.
• We place a wooden block or step platform under our feet. We stand with our toes on the edge, so that our heels are supported.
• We lean forward and rest against the bench (stand).
• We crawl under the barbell and place it in the area just below the lower back. The main thing is that it does not put pressure and does not create pain.
• Next, we perform the movements that are already familiar to us.
• As you exhale, we straighten your feet, and as you inhale, we return to the starting position.

At first, when performing the donkey in Smith, you will experience discomfort. But over time, when you get used to it, it will pass. Of course, implementing this option is a little labor-intensive and only makes sense if there is no exercise machine in the gym, and you don’t want to work with a partner on your back.

Donkey exercise with extra weight

In this embodiment, barbell plates are used as weights. In order to secure them you need an athletic belt and a chain with a carabiner. The only downside is the limited ability to gain weight. Not every athlete will be able to work with 100 kilograms, and more than that will generally not be a feasible burden. Therefore, this option is often performed alternately on each leg. The technique is completely similar to the classical one.

Technique:

• We put a belt around the waist. You don't need to tighten it too much, but it shouldn't wobble either.
• Take the chain and thread it through the belt in front. We fix the required number of pancakes on it.
• We lower the belt down to our hips and lean forward.
• We place a wooden block or weights from a barbell under our feet. We stand on it with our toes, our heels in the air.
• Exhale as you rise onto your toes, inhale as you lower down.

Donkey kicking

And while kicking like a donkey may make you feel a little stupid, believe me, it's worth it! To perform this exercise, get on all fours with your arms and thighs straight and perpendicular to the floor. Then, in a slow, controlled movement, move one leg back, using your abdominal muscles to help maintain balance. In this case, it is the controlled movement of the leg back, and not the random dangling of it, that will give the necessary load on the muscles. Do not forget to also change your leg after several approaches, providing load to the second buttock.

Donkey kick

Initial position. Get on all fours. Keep your palms straight, one leg resting on your toes, and the other begins vigorous upward thrusts, so that your shin is perpendicular to the floor. Make 10-12 movements, change legs.

If desired, instead of moving your free leg vertically, make the exercise more difficult. Instead of moving up, move it straight back and to the side, as if drawing a semicircle.

Option with weighting material. Use an elastic fitness band. Take its ends in your hands, which you lean on in the initial stance, and press the heel of your free leg into the middle of the tape and try to straighten it.

“Donkey kick” is one of the simplest, most accessible and effective exercises for developing the muscles of the buttocks and hamstrings. According to fitness experts, even squats are not that effective.

Romanian deadlift

Anyone who has become concerned about the appearance of their buttocks and thighs will sooner or later encounter deadlifts - one of the most revered exercises in the entire fitness industry. The Romanian deadlift is a little more difficult than the regular deadlift, but it certainly gives great results. Stand straight, feet shoulder-width apart and knees slightly bent, hold a barbell or dumbbells in your hands.

Then, being sure to keep your back and arms straight, lower and raise the barbell. Many people think that deadlifts put the bulk of the load on the arms, but believe me, if your back and arms are straight, you will feel the tension in your hips and buttocks after lifting the weight just a few times.

Tips for maximum efficiency

• Training even small muscle groups requires a thorough WARM-UP. Therefore, at the beginning of your training, set aside time for this. Particular attention should be paid to the ankle joints and lower back.
• The calf muscles are constantly under tension while walking, so they are very resilient. To break through them you need to work in a multi-repetition mode. The optimal number of repetitions is 10-15 in 3-4 approaches.
• If you are training your calves along with your legs, then it is best to leave them some space at the end of the workout.
• There is an opinion that turning the feet shifts the emphasis between the heads of the calves. Raising the heels to the sides puts more stress on the medial bundle (internal), while bringing the heels together puts more stress on the lateral bundle (external). But this is in theory; in practice it is much more difficult to implement. Indeed, to shift such an emphasis, it is necessary to rotate the femur from the fibula. Which is not entirely natural for these joints.
• Increase your weight gradually. First, practice the technique of the exercise. This will protect your joints from future injury.

At the end I would like to summarize all of the above. The donkey exercise is very effective for developing the calf muscles. Yes, its classic version looks a little strange, but before there was not much choice. Now you can do the donkey exercise in a simulator or using additional weight attached to your belt. Choose the option that suits you best.

Good luck to everyone in your training!

Sumo squats

Sometimes even a slight adjustment in the technique of performing an exercise allows you to load a completely different muscle group . Sumo squats are just such a type of squats. The difference between this squat and a regular one is that the feet are positioned at a width significantly greater than the width of the shoulders, and they are turned outward.

When performing such a squat, you bend your knees not forward, but to the sides, as if you were sitting on and getting up from a chair. Any squats load the muscles of the thighs and buttocks, but sumo squats focus the load on the buttocks and inner thighs.

What a donkey, donkey, mule looks like: photo

A donkey differs significantly from a mule in external features. In order to distinguish these representatives, it is necessary to take into account the most pronounced features of each of them. For example, a mule is characterized by:

• The size and shape of the body resembles a horse
• The voice of a mule is similar to the voice of a horse
• The shape of the hooves, hips and head is similar to their structure in a donkey.
• The color resembles the color of the coat of horses
• Mules have 6 lumbar vertebrae
• Animals are heavy and can reach 160 cm in height
• Animals will inherit the mane, neck shape, tail and bangs from the mother (mare)

Donkeys and donkeys are characterized by the following features:

• Number of lumbar vertebrae – 5
• Animals weigh less
• Certain breeds are shorter in stature than mules
• Coat color may vary depending on their breed
• There is always a tassel at the end of the tail
• A donkey has slightly longer hair than a donkey.

Step up

Many people perform step-up in the gym using aerobics blocks, but even if you don’t have such an opportunity, this useful exercise remains one of the simplest - you can use steps, a bench and, in general, anything to do it, having a difference in height.

You simply stand in front of the step/bench and place one foot on it. Then you lift your entire body using the muscles of this leg until it is completely level, and similarly lower yourself back to the floor and start from the beginning, periodically switching legs. This exercise is one of the easiest; if you are able to walk up the stairs, then you can do it without any problems.

Who is a donkey, donkey, mule: comparison, explanation

In order to understand the differences between animals, it is necessary to consider each of them in detail.

A mule is a mammal that was created by crossing a mare with a donkey. This animal has a number of the following differences:

• Its body size is similar to that of a horse.
• The animal's head resembles that of a donkey
• Mules are distinguished by strength and endurance
• Animals can take part in races
• Males cannot give birth to offspring
• The maximum lifespan of mules reaches 40 years
• They are easy to breed on a farm, since the animals eat most types of feed and have strong immunity

There are also 2 types of mules:

• Sled
• Pack

They have the following characteristics:

• The height of draft mules does not exceed 140 cm, while pack mules reach 160 cm
• The first type weighs about 400-600 kg, and pack ones only 300-400 kg
• Traction force as a percentage of total body weight – 18-20%
• Animals over 4 years old are allowed to work with heavy weights
• All males must be castrated as they are infertile when active.

It is customary to practice mule farming in the following regions:

• Balkan countries
• North and South America
• Africa
• Asia
• Middle Eastern countries

The donkey is a representative of the class of mammals that belongs to the genus “Horses”. There are 2 types of this animal:

• Home
• Wild

All representatives are characterized by the following features:

Donkeys can live from 25 to 35 years. Growth rates vary depending on the breed (from 90 to 160 cm) It is permissible to use animals at full strength after reaching the age of three. Donkeys are trained to work from the age of 2. Animals must be raised with caution, since they cannot tolerate low temperatures. temperatures and dampness Only grass and shrubs are used as food The color of the coat depends on the breed of the animal Males can have offspring

Regarding donkeys, it is worth saying that this was originally the name given to wild donkeys that were tamed by humans in the process of evolution. These animals are of African origin, since similar attempts used in relation to representatives of the Asian steppes (kulans) were unsuccessful. However, later the word “donkey” began to be used to refer to female donkeys. It is worth noting that they are ready to conceive after 3 months from birth and produce no more than a couple of cubs.

Thus, the following conclusions can be drawn:

• Donkey and donkey are representatives of the same animal class and species
• The mule was created by crossing a female horse and a male donkey.
• Donkeys can be wild or domestic
• Male mules cannot reproduce

Reverse lunges

Everyone must choose the most suitable and effective exercises for themselves. Reverse lunges, for example, are a good alternative to classic lunges for people with problem knees, as they place significantly less stress on them. To perform the exercise, stand straight with your feet shoulder-width apart and toes forward.

Then take a big step back with your left foot and bend both knees until your right thigh and left ankle are parallel to the floor. Using both legs, you return to the starting position. After repeating the lunge several times, change legs and continue working.

A beautiful athletic figure is easy: 10 accessible exercises for 20-minute sessions

For many, acquaintance with the opposite sex begins with an unobtrusive “personal” search. At this time, partners evaluate each other's appearance, looking down. Everything in a person should be beautiful, as we remember. Including the figure and, of course, the legs. Athletically toned legs and an elastic butt: any heart will tremble and cannot resist...

However, you can do without the romantic background. Looking good and having a beautiful body is normal and modern.

You don't have to be born beautiful or beautiful. You can improve what is given by nature. And here the proposed set of exercises will help you. It is especially effective for the lower belt. Stock up on dumbbells and an elastic fitness band. And also patience.

Just 20 minutes every day - and very soon the mirror will not recognize you.

Tip: See a therapist before starting classes.

Jump Squats

This effective exercise combines the work of the front and rear thigh muscles, as well as the gluteal muscles and cardio load .

To perform it, stand straight, feet shoulder-width apart, chin raised. Do a regular squat, bending until your thighs are parallel to the floor, and then transfer your weight to your heels and push off with both legs as hard as you can, jumping as high into the air as possible. After landing, immediately squat down and start over.

What muscles work

Like bent over calf raises, of which the donkey is a variation, this is an isolation exercise that primarily targets one muscle. In the donkey they work:

• The calf muscles are the main load.
• Soleus muscle – partially activated.
• Anterior tibial muscles - stabilize the body position, leveling the center of gravity.

Step Lunge

Similar to the reverse lunge, the step lunge is a variation of the classic exercise. To perform it, stand straight with your feet together (not shoulder-width apart). Take a big step forward and squat, while the knee of the front leg should remain above the foot, and the knee of the back leg should lower to the ground without touching it.

Then return to the starting position and take a step with the other leg, repeating the movements as needed. To engage the upper body in the exercise and increase the load, you can hold dumbbells in both hands, keeping your arms straight or bending them at the elbows, providing a comprehensive toning load for the body.

Who is more stubborn, smarter: a donkey or a donkey?

Both donkeys and donkeys are characterized by:

• Stubbornness
• Clumsiness
• Low noise level
• Low movement speed
• Laziness
• Calm
• Patience
• Pickiness in food and living conditions

Often this animal can stop halfway for no apparent reason. In such a situation, the owner is unlikely to be able to force the donkey or donkey to continue moving. But, despite this fact, they are capable of covering long routes and helping to transport large cargo.

Let's also say a few words about mules. Since mules have the genes of a horse and a donkey, they can inherit certain character traits.

As a rule, representatives of these animals are characterized by:

Agreeableness Caution High degree of efficiency Loudness Fearfulness High speed of movement

Laziness and stubbornness may also be inherent, but only in the case of aggressive behavior of the owner

Also, mules often participate in sports races, so they can be trained from an early period, but it is important not to show aggression

Unambiguously answer the question: “Who is smarter than a donkey, a donkey or a mule?” - impossible. All representatives of these animals have both positive and negative aspects of behavior. And donkeys and donkeys are equally stubborn. Although females are more often lenient and more susceptible to the influence of their owner.

Exercise with a fitness ball

For this exercise, it’s good to have a fitness ball, but if you don’t have one, then ingenuity, as always, will come to the rescue. If you've already done the glute bridge, you'll master this new exercise in a matter of seconds. To do it, lie on the floor and place your feet on a fitness ball (or any elevated surface, such as the edge of a bed), then lift your hips up until your entire body is aligned, as in a glute bridge, and lower them back.

If desired, the exercise can be made more difficult by rolling the ball back and forth a little while raising your hips . To do this, however, you will need a real fitness ball, unless, of course, your buttocks are already strong enough to move the mattress on the bed!

Recommendations for implementation in training

Repeated repetitions of the “donkey” exercise are only possible when the weights are selected optimally. In general, the movement is designed for strength work, muscle hypertrophy and strength development.

Main rules:

• The exercise should be performed at the beginning of the workout, when the muscles are already well warmed up;
• do 3 to 4 sets of 6-10 repetitions each;
• Girls need to choose their weight more carefully than men.

When the donkey is performed first in the series, they must first do a warm-up by rising on their toes without weights.

Squats

To perform classic squats, you stand straight, feet shoulder-width apart, toes forward, and lower yourself down as if you were sitting down on a chair. Your knees should remain above your feet and your thighs should be parallel to the floor, after which you rise back and that's it - the squat is done! This classic exercise can be varied by placing your feet narrower or wider, using only your weight or squatting with a barbell on a special stand, the options are endless!

Just include squats in your regular exercise routine and consider that you have already come a good part of the way to toned sexy buttocks.

Swing your leg to the side while lying on your side

You can not only reign while lying on your side, but also do fitness. You don't need anything other than a gymnastics mat for this exercise.

Initial position. Lie on the mat with your left side, place your elbow on the floor, and rest your head on your hand.

Slowly lift your left leg. Make sure that it is straight - it acts as a natural weighting agent. Raise your leg to its maximum height and hold this position for a while.

Repeat 10-12 times, then change legs.

This gymnastics primarily affects the gluteus medius and minimus muscles. In addition, it is useful for strengthening the abs.

Standing barbell press and dumbbell lateral raises

The complex is considered very difficult and is suitable exclusively for experienced athletes. Both exercises develop the deltoid muscle, so don’t go overboard with the weight—fatigue will make itself known. When performing a standing barbell press (on your shoulders), you should call a spotter - the one who will deliver the barbell. The back is straight, the head is pulled back, and the bar is lowered to the chest in front of your face. Three sets are enough, alternate them with a minute's rest.