How To Do Butt Kicks

The butt kick running drill is a fantastic exercise for improving running form, leg speed, and hamstring strength. Here's how to do it properly:
Starting Position:
Stand tall with your feet hip-width apart.
Look straight ahead and maintain a good upright posture.
Engage your core and keep your shoulders relaxed.
Drill Movement:
Quick Heel Drive: Drive your right heel up towards your glutes, aiming for near contact. Focus on using your hamstring muscle for the motion, not pushing off the ground.
Light Foot Contact: Briefly touch the ground with the ball of your right foot.
Repeat with Left Leg: Simultaneously as your right foot touches the ground, drive your left heel towards your glutes.
Maintain Cadence: Aim for a quick and continuous rhythm, alternating heels quickly.
Arm Swing: Swing your arms naturally opposite the raised leg for balance and momentum.
Key Points:
Focus on Heel Drive: Don't try to kick your heels back, concentrate on pulling them up with your hamstrings.
Minimize Ground Contact: Aim for light and quick touches with the balls of your feet.
Maintain Body Position: Keep your upper body upright and avoid leaning forward or backward.
Progressive Speed: Start slow and gradually increase your speed as you get comfortable with the movement.
Drill Duration: Perform the drill for 10-20 meters or for a set time, depending on your fitness level.
Additional Tips:
You can perform the drill on your spot or while jogging slowly.
Combine butt kicks with other running drills like high knees for a more dynamic workout.
Listen to your body and take breaks as needed.
Consider consulting a running coach for personalized guidance.
#runningtips #runhappy #shorts #10ktraining #marathon

[@fatimabibihoosen]

I love how you slowed down the video so that we can see the movement properly

[@Jyoti-w2u2m]

💀💀

[@kellmerstupidity1b374]

☠️ I can’t

[@ovrraidinvite6232]

i suspect that you're trying to pull off something here

[@defininito]

Nice healthy butt

[@murdoch_gaming]

🤔🤣🤣

[@Dontazkme]

These workouts are really kicking my ass

[@paczki2915]

Underated comment

[@johnblackbasel393]

😂😂😂😂😂

[@wild-.]

KEKW

[@HildaMolinas-yh5tu]

Literal!

[@QuickWitit07]

Why is KZbin a better coach than my coaches?

[@Daniel-oh1fn]

Shes prettier

[@parish5473]

Maybe cuz she's an Olympian...

[@MooMooMath]

So true If you do buttkicks the correct way like you show, your running form will become more efficient.

[@casketthefriendlybed9699]

The other way isnt incorrect

[@JayS.-mm3qr]

Maybe. But i think it's clear that doing it the "right" way, results in higher impact on your feet. I designed my running form to be low impact. I'm not the fastest, but hey, I can at least do it.

[@treelinehugger]

I ran and competed in the 1970s, but none of us received this level of instruction. Thanks!

[@JayS.-mm3qr]

Ikr? I swam in the 90's and even then' they didn't teach us sht. It was basically, do drills. If you get faster, great. If not, go funk yourself.

[@piyushdadgal]

Thanks you for putting this content on internet. Best wishes for the Olympics

[@jorsh713]

Depends on the use case, from a pure running-centric technique perspective this is valid as far as mechanics go, but it’s not “wrong” to buttkick the “incorrect” way when considering it as a dynamic quadriceps stretching exercise, much like leg swings for hamstrings - at least I had always incorporated both for distinctly different reasons during my training days

[@fit_by_inch]

Exactly 💯

[@vibhorkaushik5050]

Ditto

[@adamglltt89]

Glad to see this comment. She's combining 2 valid stretching techniques to make a third.

[@BolanOfLife]

If they're so good for you, why are your cheeks still jiggling with excess fat and carbohydrates?

[@tilu3303]

​@@BolanOfLifeThose are supple muscles.

[@gregbaumann4770]

Chari, your videos are always next level! You do SO much to help others on their running journey! Thank you!!!

[@anandyadav0019]

❤

[@spencer2699]

That's variation called high-knee buttkicks. Normal buttkicks do not go that extreme of an angle, and are closer to what you initaly showed but should still have a slight bend not straight like you had. A lot of these are specific for sprinting that would not apply for long distance. Running is not just about sprinting and there are differences between sprinter drills and running form compared to long distance.

[@aloveofsurf]

what are the better drills to develop form for long distance?

[@tribalhunter2978]

If you can sprint you can run long distance 💯

[@aloveofsurf]

It seems true that people who are fit for sprinting are likely fit for long distance running. I requested drills specific to running long distances because I naively assumed there's a difference in ergonomy.

[@spencer2699]

@@aloveofsurf Normal buttkicks with a slight knee bend can help mainly in terms of foot placement. You can start with them and go into a run with them if you have trouble over striding or heal striking. For the most part that said running drills are mainly to just get your muscles warmed and loosened up, which can help prevent inquiry and running performance, so just your normal running walking and running drills will do just fine (ex: High Knees, Buttkicks, HighKnee-ButtKicks, A Skips, B Skips, Carioca, and forward and side leg swings). In terms of sprinting many drills like the one in this video has a focus on knee drive as it's important to have an explosive knee drive forward when sprinting. But if your running slower forcing your knee to drive forward more than it naturally would could lead to over striding, heel striking, or just inefficient running. Knee drive and heel peak is important but the extent that they are done is based on your speed. These sort of drills don't directly improving running form, but can activate your muscles so your form isn't bad due to something like tightness. In terms of form your form naturally improves as you run more although strides can help with form. Also a watch that tracks your cadence also helps (~165+ ideally). Or if you want to be sure record yourself running to pinpoint possible running mistakes. Often times what feels the most natural and your not trying to force yourself is what your efficient form is.

[@stretch1807]

editing is 🔥 🔥 🔥 🔥 🔥

[@Marvelkashmir]

Always something helpful and useful ❤❤❤

[@Weegie_in_Spain]

You really are giving yourself a good hard kick up the arse 😂 Incredible consistency and dedication! Fantastic stuff!

[@larryrichmond4447]

Your tips have got me back running again and it feels great. You are really inspiring us to get busy ❤

[@alexjacquesson3209]

Thanks a lot for these corrections !

[@EpicBenjo]

LOL that first part was how I would run in elementary school at recess for fun lmao

[@TqSNv9R0iG5Ckxew]

She really kicks ass

[@MERCIOMARTINS]

Top!

[@GSG9Kazmir]

Form crazy

[@bsoccer751]

Wow! Nicely done.. Now I see the big difference!👍🏽🙏🏽 Thank you so much for sharing ❤

[@sarahcrown1448]

First ones are butt kicks. Second ones are highknee butt kicks.

[@AndresMartinez-zo5lk]

They are butt kicks because the butt is being kicked 🤷

[@songwriterhodge]

I don't have to kick my butt coz life does it for me.

[@stunnerdoc]

I tried these.. and am convinced I am not a human

[@babulsethy6893]

Love you ❤so much

[@RobertGuilman]

Make sense, my mind was blown. Turns out I've been doing it wrong the whole time

[@renegranit240]

They should start teaching right in sports. The bad way was how everyone did it in school. They never cared one bit about form.

[@thaddeusbrown8783]

good job

[@tigerlee9613]

Are you telling me that after 35 years of doing these drills taught by my grade 3 teacher, that I have been doing this all wrong 🤦‍♂️.

[@kp3509]

She is jus stunning.

[@bubbabunn3408]

You combined high knees and butt kicks into a variation. Congrats....butt kicks are the first one though 🤷‍♂️

[@dvillebenny1445]

keep doing those and you won't be walking at 50!

[@saakshiborkar2013]

Flawless editing 🔥🔥🔥🔥🔥

[@jadine718bx]

so you're basically saying I've been doing butt kicks wrong for over 12 years :'(

[@genghisgalahad8465]

Somebody's gotta kick my butt to work out more! Might as well be me myself! Plus, it feels like if one is doing buttkicks like here now shown correctly, then they're nicely energetically pumped! Like a body to mind messaging that's actually trackable and useful! 💪 🏃‍♂️

[@SalilKumarBalan]

🙏🏽🌹❤️🙏🏽ॐ नमः शिवाय 💕🌹wow thats great 🌹💕 amazing🙏🏽🌹🙏🏽 good looking cute girl 💕 very pretty 🙏🏽🌹🙏🏽radhe krishna 🙏🏽🌹❤️🙏🏽Salil kr Balan 🌹 Salu moan

[@Alsoluckyvloggg]

I am from india 😊❤❤

[@JJBpilot]

There's no Kenyans or elite runners that kick underneath.... they're all back and up. Observation...

[@rantanamo]

She's a Heptathlete, not a distance runner.

[@manpreetdhiman3131]

Chari your shorts are really helpful for beginners like me who want to start runing. It would also be very helpful if you can make shorts guiding beginners on runing workout giving details how many rounds of track, rest period etc

[@FairyFoxDreams]

Now that I'm not doing them in elementary school P.E I discover our coaches had us all doing it wrong. 😅

[@MSG22222]

I'm just laughing on myself after watching this how wrong i used to run😂

[@anandraoo]

When I run faster my shin bone always hurts why?

[@a_banda922]

Thank you for learning me every day

[@gooldog]

Floating

[@nadz_Free]

❤❤❤

[@rebeccafoster-faith6647]

😮 I've been doing it wrong?

[@Love-you-too]

I teach the opposite (for circus instead of running) very interesting and what you do absolutely makes sense. As a pt student i think it will be important to understand how others need or want to move

[@juanmariohinojosa9213]

Hola. Charihawkins. Mi pequeña ❤ 👑🌹princesita Te ves ❤ ⚘ 👱‍♀️ 😘 ⚘ ❤ linda Mis ojos ⚘ 👁 👁 ⚘ hermosos Eres un ♥ angelito ♥ hermoso Y una gran ❤ 🏃‍♀️ 🌹 👏 deportistas. Eres muy linda ⚘ 😘 encantadora ❤ Cuídate ⚘ 👱‍♀️ 😘 ⚘ mucho ❤ Felicidades para ❤ 🌹 ti

[@abdussamettopal5777]

Intersting

[@mildsauce5019]

Really could have added a few more repetitions where the heel strikes the glute in slow motion

[@eg3402]

Adorable 💞

[@The10thManRules]

Kick your own ass, or poor health will do it for you. What's the alternative? Being a slug? F that! Fitness is life. Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile. Agile. Not fragile. For as long as possible.

[@btsarmygirl8770]

Can u plzz make a video about increasing height

[@siraniks]

she's emphasizing more to correct your running form by doing these routines ... although the traditional buttkicks still be applicable ...

[@franciskasia6630]

Well done, Chari at the recent Indoor World Athletic Champs 2024, Glasgow.

[@АнгелинаНика]

Это два разных упражнения, первое упражение- это бег с захлестом,второй- бег с высоким поднятием колен

[@AustinWestbro]

“Babe… is your butt bruised?” “I kicked my own butt” “You expect me to believe that? I’m taking the dog and leaving”

[@pauljennings2425]

Just discovered your videos. Trying these and other speed drills and I’m realising I can’t get my heel very close to my butt. Any tips? Thinking I need to work on quad stretches

[@alshaifhir]

That little 'hit it from that back' jiggle. Everyone knows what you're doing

[@bigmoose143]

What exercises should one do to improve flexibility if that limits your buttkick movement?

[@KimikoMaui]

My feet don't reach my butt. I kept trying for years. And I'm overall very flexible. I do have big legs

[@willgotrocks5348]

nah these are hybrid high knee but kicks, ik many other sports do butt kicks the first way, its personal preference. I would call the former butt kicks

[@santiagocruz9426]

I think I get it, but I'm going to watch it one more time in case I missed literally everything else that was going on.🤷‍♂️

[@crhettbuttler1]

I did varsity tracks and by watching your videos some 20 years later I now know my couches were simply ignorant assholes who let me do everything incorrectly and get injured left and right.

[@craigthorn1502]

This has helped me understand what I'm also doing wrong on my vertical oscillation as my Garmin watch keeps saying in 10% and I can see the vertical movement difference against the text writing! Thanks.

[@decillion-]

Nonsense. The first pnes are butt kicks. The second example is a variation on the theme.

[@futureprogress]

Those are high knee butt kicks and you should work up to them because its actually pretty advanced

[@TheMovingpictureshow]

What do you do if your heel doesn’t hit your butt on one side? My left leg is ok but my right leg only gets about 1/2 way there…. Any advise?

[@justiceclarke6185]

Butt kick vs high knees... Two different movements...

[@zizouurb6332]

So what are the first ones? Is it correct to do them?

[@cxa011500]

Is it weird that I can't actually bend my legs enough to touch my heels to my butt? 🤔

[@ZartanXL]

I don't know if this is trolling but when we did something bad growing up in the hood, it was called heals to cheeks.

[@Thezuule1]

She made an entire KZbin empire out of posting the same three instructional shorts over and over.

[@tuttoazzurri1]

Chari, great work…..👋🏻🇮🇹

[@haiderali-vm4se]

Both time you are kicking the butt so it’s should be Butt kick 😂😂😂

[@GalenMarekOfficial]

People are gate keeping warmup now..?

[@cyraxthecyborg1440]

One could argue the butt is in fact being kicked in both of these scenarios.

[@yoelevan3478]

what's the purpose of this, besides getting clicks? 😮

[@consultpunit]

Oh 😮... I have been doing it the wrong way since last 2.5 years

[@maritzanc]

All my life I've been doing the wrong butt kicks😒

[@casketthefriendlybed9699]

Your way isnt the only way, Its not wrong to do it different from how you do it.

[@gamingnoob4417]

I’m way out of shape but I’m incorporating better warmups like these and am doing mobility work so hopefully I’ll eventually be in decent running shape 🔥

[@harryv6752]

I've been doing them all wrong. Thanks! 🤘

[@Hvranq]

Is there anything GenZ doesn't need an instuction for?

[@michaeldmingo1525]

Why am I watching someone kick their own but?

[@crabeuzz]

Many tips (often the same lol) but where are your perf ?

[@shingng725]

好，正能量！

[@tran_tai_trail_blogger]

Anyone know why the first one is wrong, i kinda curious about that

[@spencer2699]

It's not wrong, this video is simply incorrect. The first example is butkicks, the second is a variation called highknee butkicks. See my comment below on the difference between these drills. Your normal butkicks can have no or a slight bend in the upper legs, going that high is not a normal butkick. But I do want to note highknee butkicks or butkicks with a at least a bit of a knee drive can be more beneficial than traditional butkicks. Although there isn't really anything particularly wrong with doing normal butkicks and high knees separately.

[@amenatabassum5171]

I thought the last one is high knee. My whole life is a lie 😢

[@Potamus1955]

If it is not butt kicks, then what is it and is it okay?

[@nir_maj9808]

Both are butt kicks. The first one is for beginners.

[@user-ep2kq3nq6x]

You need to teach cheer squad we get taught the other way

[@foolfether]

now, is there any benefit on the not-buttkicks?

[@_quixote]

Why’d she slow it down

[@abhijitshubham9730]

How does buttkick help fitness wise?

[@александрос-и9ж]

Она считает, что сут этого упражнения бить себя по заднице пятками?))) ну чтож...... 🔥)👍🦄🐎

[@tlots2345]

You can do them both ways, and even more.

[@mohdindra8037]

Chari make video interval pls 🫶🏼

[@Elif0981]

I learned a lot about walking from you.

[@jasonfromthebay6282]

I was like 😳😁🤭🕺🎧🎛💯 #USA all the way

[@marandawatanabe6250]

What shoes is she wearing? Anyone know?