Donkey Kicks Vs Squats: Expert Explains Their Benefits To Strengthen Glutes

Are you looking for exercises that can tone and strengthen your lower body? If yes, you may have come across exercises, such as donkey kicks and squats. Both exercises target the gluteal muscles, but which one reigns supreme in terms of effectiveness? We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained the benefits of these exercises and which one is better.

Benefits Of Donkey Kicks

“Donkey kicks are well known for their ability to isolate and activate the glute muscles effectively. It primarily targets the gluteus maximus, the largest muscle in the gluteal group, along with the gluteus medius and minimus”, said Arora. Not only this, it helps in improving muscle activation and strengthening the glutes. This exercise can also help to reduce asymmetries between the left and right sides of the body and improve hip stability.

Instructions

1. Lie on your back with your hands beneath your shoulders and your knees beneath your hips. 
2. Keeping your core engaged and back flat, lift one leg upward, bending at the knee, until your thigh is parallel to the ground.
3. Squeeze your glutes at the top of the movement before lowering your leg back down with control.

Benefits Of Squats

“Squats are a compound exercise that engages multiple muscle groups simultaneously, including the glutes, quadriceps, hamstrings, and core. While squats may not isolate the glutes to the same extent as donkey kicks, they are highly effective at building overall lower body strength and muscle mass”, added Arora. You can improve your performance in daily activities and athletic activities by incorporating squats into your workout regimen.

Instructions

1. Stand with your feet shoulder-width apart.
2. Next, lower your body by bending your knees until your thighs are parallel to the ground.
3. Maintain a straight back and keep your core engaged.
4. Stretch your knees and hips back to the beginning position.

Squats Vs Donkey Kicks

When comparing donkey kicks and squats as glute-strengthening exercises, several factors come into play. Arora listed some of them as follows:

Muscle Activation

Donkey kicks excel at isolating the glutes, providing targeted activation of these muscles with minimal involvement from surrounding muscle groups. On the other hand, squats engage a broader range of muscles, making them a more efficient choice for overall lower body development.

Resistance and Progression

Arora said, “Both exercises can be performed using body weight alone or with added resistance, such as dumbbells, resistance bands, or barbells. Squats offer more opportunities for progressive overload by increasing weight or adjusting the difficulty of the movement, whereas donkey kicks may have limitations in terms of resistance options.”

Functional Strength

While donkey kicks are effective for isolating the glutes, squats offer the added benefit of building functional strength and movement patterns that apply to daily activities and sports performance.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your fitness expert before starting your exercise regimen, especially if you are dealing with any injury.]