20 Minute Science-based Brazilian Butt Workout For Women

1. High Donkey Kicks

Brazilian Butt Workout - High Donkey Kicks

This variation of the donkey kicks exercise is a little bit harder, but it’s suitable for beginners too. It gives your glutes a good stretch and work your shoulders too.

To make it harder, use a resistance band and try to elevate your foot as high as you can. Here’s how to perform high donkey kicks:

  1. Start on all fours, with your hands directly below your shoulders.
  2. Squeeze your glutes and kick one leg backwards as high as you can toward the ceiling.
  3. Hold there for 1-2 seconds, then slowly return the leg back down.
  4. Repeat for 20 seconds, then switch sides and perform the same movement with the opposite leg.

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