Donkey Kicks - You're Doing it WRONG (3 Tips to Help)

Donkey Kicks - You're Doing it WRONG (3 Tips to Help)
I don’t think form is a black and white thing.
But I do think often we lose focus on what we FEEL working in favor of trying to get a bigger range of motion or mimic a movement pattern.
So we end up doing a movement incorrectly because we aren’t actually working the muscles we truly want to target.
That is why I wanted to share with you 3 tips to help you dial in your Donkey Kick form to feel your glute truly activating instead of your hamstrings or lower back compensating.
Because while this may be a move many write off it can be a great way to establish that mind-body connection, prep your body for more strenuous moves or even correct and imbalance.

[@winxclubstellamusa]

You just fixed a problem I’ve had for YEARS. I’m finally feeling my glutes when kicking back, not my lower back!! I’ve watched so many videos breaking down the donkey lick form and this is the only one that made a difference for me. I can’t thank you enough!!! (I’m freaking out a little, this is a big deal for me 😄)

[@MarcoRuschkowski]

Your "activation" videos have changed my workouts so much it´s fantastic. Exercises like the deadlift never really worked for me. After I started doing your 80´s inspired "warm-up", that has changed so much. Now I really love the deadlift. Thank you so much.

[@redefiningstrengthOC]

Aw yay! So glad they've helped you get even more out of those compound moves!

[@MelenaSoleil]

@@redefiningstrengthOC hi. I watched another video where the guy said donkey kicks do absolutely zero for building the booty and it's a waste of time for that. Is that true? Also, is it ok to do this exercise on your forearms instead of extending your arms on all fours?

[@beachnap]

I also feel engaging my core enough to keep my abs strong and “tucked in” helps to stabilize the lower back and hips and keep the focus on the glutes!

[@fcmiller3]

My daughters name is Corey. (spelling different) I told her I was following you and she said, "Wow, she must be awesome with that name." I said, "Of course."

[@redefiningstrengthOC]

hehe of course ;-) Your daughter must be awesome too!

[@saraklapka6611]

I love that you normalize that abducting can help. So many trainers insist you keep your hips square and not all hips are built the same!

[@Johnny_8118]

Great info and insight. Most times we're more preoccupied with "doing the move" than properly executing the motion and feeling that mind/muscle connection. We know that a certain exercise should be done through a certain range of movement not paying closer attention to the actual muscle that's supposed to be worked. I like the idea of tweaking the leg position being a good thing to ensure that the contraction is felt thus hitting the correct muscle throughout the entire 10-how many reps you desire to accomplish in your session. Thank you so very much.

[@jk3266]

You are THE MOST RELIABLE instructor on KZbin.

[@bobcharlie2337]

Wow! Thanks I always struggled with this move. I felt in in my hamstrings and never in my glutes. Your videos are a constant source of improvement for me.

[@redefiningstrengthOC]

So glad they help Bob!

[@lindagrant6795]

Absolutely brilliant video. I have been doing this exercise incorrectly for years. Thank you so much. I love your videos, so educational for those of us who cannot afford a personal trainer. 💞

[@Gyekk]

I also would like to know if it's a good thing to go on your forearms for these glute excercises. Thanks! Very helpful video

[@girlbythebeach]

"Activate your glutes" is my new mantra!

[@Paulinacrabs]

Thank you so much for mentioning adjusting the hip angle!! I thought I was always doing it wrong even tho I felt my glutes when I abducted my hip

[@redefiningstrengthOC]

So glad that tip helps clarify!

[@andi.n1020]

I really love how informative yet straight to the point your videos are

[@timd8912]

Thank you so much.....

[@alycherry6459]

Seriously, your overdramatizations are epic! As if you actually need to write that at the top as if people wouldn’t know! Hahahahahaha! Love it!

[@hannahleemencher7904]

Thank you so much! I’ve been struggling with these for a while, but for the first time I feel them working with your video!

[@christinelewis5765]

I like the video...very well explained and demonstrated 👍. I really like that you take the time to explain so well, because there are so many people out there that never give it a thought. Great job!

[@conspiracychris4742]

Thx cori! Time to go recruit some new muscle patterns!

[@tiffanychhuor]

1:26 the right screen is exactly what I (used to) do 😂 hilarious. also lol @ 3:08 🤣... thanks for the useful tips!

[@lovettorleavegaming2574]

2x Olympian here , amazing. Thank you so much for this content.

[@andyreeves8941]

Another great video. I’d love to see a video on a daily regimen to keep muscles balanced. I know I’ve imbalances as I get injuries a lot but have no idea what’s imbalanced and how to correct it. A coverall routine would be appreciated.

[@jojosworld8957]

It works when done right. I've used your tips from another video you did recently about donkey kicks. I can totally feel the burn.

[@TrainerObi]

Top channel in fitness! Your are very talented in making it simple and straight to the point!

[@cristinacamelia984]

Finally sometime explained it right and easy...

[@AngryPanda.]

This is the most helpful donkey kick video I've seen. And I've watched a lot of them 😅 So many people push the idea that theres only one correct angle/form for everyone and then it just doesnt work for me. I realised I felt it way more in the glute when I abduct slightly. Thanks for breaking it down and explaining the different ways to tweak the movement.

[@meetgouri]

This is exactly what I needed to know! Small things matter- this is the perfect example! 😘😘😘to the doggo

[@kathyw1136]

Thank you for this....I often wonder if I’m actually doing this exercise correctly & this helps immensely.... will you do something similar for the fire hydrant?

[@Add_Account485]

⭐⭐⭐⭐⭐ I ABSOLUTELY LOVE HOW THOROUGH YOU ARE!!!. ITS JUST FANTASTIC!!!. 5 STARS!!!. .. ..

[@chiara.75]

Thinking about real connection and activation it's something like a preworkout 😊 our brain is the protagonist ❣️ thanks Cori 💛

[@bsantosh1980]

Hey Cori...thanks for the wonderful explanation of the basics...

[@TK-zc5wu]

I love your videos a lot of exercise workouts don't have subtitles so being deaf I find yr videos a huge help thanks

[@alyssagoentzel7418]

best videos on youtube seriously like my own personal trainer online ❤❤ I've been trying to figure out if donkey kicks are supposed to be the way you're describing. I've seen alot of videos where it's done wrong and it's been conflicting information.

[@redefiningstrengthOC]

I think the key is to focus on what YOU feel working with them and realize that if you feel that glute working, that exact tweak may work with your build best!

[@grantwood165]

Again great quality info & definitely info I stress with my Bodyflow clients. Cheers Grant from Nerang Queensland Australia who is a long time advanced massage therapist wellness coach and Bodyflow PT and former PE teacher who incorporates the flowing movement of Yoga Pilates Tai Chi Qigong Kung Fu Calisthenics and everyday functional style movements that never ever compromises the spine joints tendons and muscles

[@Messi-bo4uk]

Such an explanatory video .Thank you so much.

[@kimrumph1547]

I’m thankful I found your channel!! You do a great job with explaining and demonstrating!

[@amysmiles9751]

Thanks , I'm sure I have been lifting too high, thinking higher is better.

[@doors1708]

Thanks for the amazing video. 2:55 How do you know if you have pureformis issues? What are signs of pureformis issues?

[@mikehornig5809]

Thanks...I like your videos...right to the point and easy to understand.

[@arunalexdavid6281]

redefining strength valuable work no:299

[@thebutterfly6975]

Wow excellent thank you so much. I was Doing it all wrong for a along time this was extremely helpful.

[@Slimshady316]

I can totally relate to the overdramatization bits 😂

[@cilantroisbetterthanparsley]

If I hear "mind-body connection" one more time I'm going to spontaneously combust

[@hoosierdaddy2468]

Keep up the good work, videos and explanations are high quality and very helpful.

[@saintmichael8167]

Excellent summary

[@susannivia.x2944]

Thank you for this... That doggy at the end tho 😂

[@The63chicky]

Thanks so much!! Hugely helpful and detailed. subscribed!!

[@O_OMG]

Wow...thanks for this Cori. I'm sure my butt muscle will heal fast with this correct move

[@eftihia1985]

Hey! Very useful tips! 🙏🏼 I always end up feeling more one side than the other. I try to make changes but still while by right side is burning, the left is doing almost nothing

[@GinaA]

This was great and helped as I always feel it in my hamstrings instead. Once I put my leg out/back a bit like you mentioned, I felt it!! Thanks for these!

[@redefiningstrengthOC]

Aw yay! Glad the tweak helped!

[@lifeisarollercoaster1443]

Fantastic detailed video, thank you.

[@3960417]

Thank you for your videos! Many others are always faster, higher, harder, full range of motion, but it doesn't necessarily mean anything if the targeted muscle isn't working. Your range of motion makes more sense than others I have seen. I always struggled to match others' but it didn't help activate the correct muscle.

[@redefiningstrengthOC]

Definitely focusing on not only our form but what we truly feel driving the move is key! So adjusting and knowing you CAN adjust is key!

[@sudharaju5367]

Very informative. Thanks Cori

[@angelishetty3958]

Thank you so much. Will definitely try these tips.

[@krishnakuya]

Very well explained. Your videos are very nice for beginners and intermediate alike. Loads of love for you :-)

[@freredelacote6439]

Thank you very much ! I was doing it very wrong.

[@crystinanna7829]

I just found your channel a couple weeks ago- super great tips and info! it’s awesome to get science based, well-understood content from an actual PT without all the endless, rambling vlogging! 👍✨

[@redefiningstrengthOC]

So glad the videos have helped!

[@crystinanna7829]

They have! And also where I love the emerald leggings! Where r they from!? 😀💥

[@Prince_Charming_1]

Thank you for the great tips! Love it!!!!

[@tatafomina5974]

Thank you! So I’ve been doing it wrongly

[@celestehill4646]

The loveee at the end...too much💕💕💕💕💕😊😊😊

[@timothycirylhuntingtoniii3898]

So it appears 5 donkeys, externally rotated their hip too far and kicked the wrong thumb!! Great video!

[@jshelley5836]

Holy hell, not to steal your thunder but your doggie is so cute 😍. Great tips as usual! ❤

[@adventurelifeoftinap]

Great info. Thanks for the detailed info and also for reminding me that exercising the body and enjoying it truly is all about Mind Body Connection.

[@rowenaanderson3739]

So helpful, thank you.

[@dachater1]

Love your stuff!

[@keonao.3215]

Thank you for this!

[@Johnny_8118]

Anyone else loving the music bed in the intro of this vid? 😊

[@ms.burkett9178]

Thanks 💜

[@su-tan7848]

You are a life saver this video helped me a lott thank yoiuu💞

[@Ashley.doeyes.5477]

Thanks girl ,I love this videos it helps me so.much

[@blessings7015]

The video of the excerise is very interesting many thanks for sharing the video of the Donkey Kicks.I do daily exercise and I am going to do the Donkey Kicks it is a unique Excerise easy to learn.My types of Excerise I lay flat on my back and use my two hands to lift my upper body, Walking long blocks, Bend down lay my two hands flat on the ground for few minutes,Hula Hoops, Jumping rope,Lay flat on my back on a Mat moving my two legs as fast as if I am riding a Bicycle, Daily excerise promote good body mass.Eating Healthy including fresh fruits and Vegetables, Drinking plenty of water.I am 58 years younger Be safe and Be well everyone.

[@tanyamarcus9941]

thank you! very informative video!

[@HECTORBIDO]

Great stuff

[@01fatgar]

The dog is so cute 🐶🥰

[@Blessed3010]

This was me doing the latter trying to reach higher with them donkey kicks. I like how you explain it so well to us with all these exercises thank you...x donkey kicks watch out 😂😀

[@redefiningstrengthOC]

Glad the tips to dial in your form, but more importantly what you truly FEEL working, have helped!

[@xliezelz]

This is awesome! I've always noticed that sometimes I dont feel my glutes being activated; I was definitely arching my back! Thank you for helping my form.

[@fun-1984]

Very well done I like your workout

[@Abstractor21]

Thanks it really helps me

[@ElimRem]

I spice up all my basic leg exercises with ankle weights.

[@veronicaross6960]

Great tip! Will incorporate them to my glute day

[@redefiningstrengthOC]

YAY!

[@RangerMommy]

Excellent video. I've been doing them wrong. The only thing I would like to have seen is something under your knees to protect them, but I might be the only "old" person watching this. Love your doggy at the end. Is he/she a Bichon?

[@googleuser5716]

Mind body connection overload

[@michelefinizio6520]

Do you keep your back in a neutral or hunched position? Thank you great video

[@maximyllion]

yeah,,, definitely doing this to "activate" my glutes

[@lauraescobar4101]

When i do these i feel the burn in the resting leg (glute to be specific) instead of the glute thats moving. Is that normal or should you feel it in the moving glute?

[@r.g6170]

i love lifting up higher 😂😂 it feels nice and stretchy

[@redefiningstrengthOC]

If you've found that works for you, great!

[@losthuphadlamini4541]

I always feel it in my thighs and never my glutes 🤒

[@annitium21]

Hello Cori...thx for all these amazing videos..can you post a video please for under butt target?thank you

[@vasupradhaananth7168]

..Wow, second comment! This has always been my doubt, do we need to arch our spine while doing donkey kick because once I arch it, I don't feel the effect on the glutes! Thanks a lot, Corie...always looking forward to your videos😊

[@redefiningstrengthOC]

Thank you! So glad the tips help!

[@tiffanycohen5191]

Love your videos! Thanks for posting this one. As a trainer, I am often asked about foot flexion. What are our thoughts? I usually direct my clients to focus more on the form tips you illustrated here and direct them to natural foot flexion. I did notice that your foot was in flexion the entire time in this video. Thanks again

[@redefiningstrengthOC]

I think so much of form is knowing when it can and can't help someone. And that's a great question and another "tweak" I think you can play around with. Foot flexion often helps with glute activation; HOWEVER, like focusing on an exact degree of knee flexion, it can backfire. So I try to take attention away from the foot as much as possible and direct it back to the glute. But knowing you can tweak that foot positioning and use either a hard flex OR even tell them to relax their foot if they're struggling is a great bonus to know that both are options.

[@22cferreira]

Thanks!!!

[@jakeyell]

Many thanks for this: I use the movement myself and with my clients, primarly as part of a body weight circuit. As I tend to draw my knee in toward my chest during the eccentric part of the movement, my question is: Is that a pejorative? I see your ROM stops when parallel with the opposite leg. Thanks for all you do!

[@redefiningstrengthOC]

Always depends on your goals for the move. If you find that stretch and increased ROM works for you, great! You could even potentially use a knee tuck for an ab draw in maneuver. I find the knee tuck leads to rotation and leaning on that straight leg and so personally haven't used it. But I don't think either is right or wrong. Just different uses! :-)

[@jakeyell]

@@redefiningstrengthOC: Thank you for the quick turnaround! I see what you're getting at. As I really enjoy compound movements, my reasoning was to engage exactly as you say, but yes, I can readly see where rotation can occur. I really enjoy your channel immensely, and look forward to your next video; I'm learning a lot!

[@jojoherz]

I somehow feel this move more by doing it on my elbows rather than hands. Maybe because it prevents me from arching my back? 🤔 Is it ok to go down on the elbows or a bad thing?

[@juliecramer7768]

bulischmuli I was also wondering that.

[@CeCe1066]

Yep, some fitness youtubers I watch do that and recommend it to feel it in the glutes more. I do it on my elbows and personally feel it waaay more, so try it out for yourself and see how your body reacts to it!!

[@mpam002]

very informative thank you . i have piriformis synfrome so when i external rotate it hurts me. so i rotate internal . does it work that way? 2)also i put my elbows on the ground

[@sreelakshmi_viswam]

What do I do I feel my hips opening up body twisting to one side and strain on the supporting knee?how should I correct it?

[@Freddie1M]

I've been feeling hip pain lately when i kick a football, and also when trying these donkey kick exercises, and now even a mild dull pain when walking. What do you think might be the problem?

[@someone2447]

I don't feel my glutes when doing this.. maybe because I did 150 glute bridges beforehand?

[@dorisnamondo97]

Yep, I better learn to do these donkey kicks right. Want to rip the most benefits while I workout

[@redefiningstrengthOC]

:-) Always! Want to use our time wisely!

[@NinaTheLudaca]

So.. what exactly are recruitment patterns?

[@jshelley5836]

I am browsing your videos for anterior pelvic tilt fixes, mine has gotten better but I feel like it needs more work. You have a few vids on hip opening/stretching. Would those help?

[@spottedbybarbie]

Thank you for this. Can you pls show is the correct leg lift on plank that targets the glutes. I heard you should square your hips but i have dead butt syndrome so its hard for me to feel that butt muscle