Most people butcher donkey kicks and never actually feel them in their glutes.
In this video, coach Lauren will show you how to properly set up, activate your glutes, and avoid the most common form mistakes that ruin your results.
Perfect for booty building, glute isolation, and lower body training.
What's going on, guys? It's Coach Lauren
from Colossus Fitness, and today we're
going to show you how to master a donkey
kick. So, this is a very simple
exercise, so I'm going to keep it nice
and quick. We're going to get into a
tabletop position. So, we're going to
have our wrists stacked underneath our
shoulders, our knees stacked underneath
our hips, just shoulder width apart. And
then from here, I'm going to take
whatever my working leg is, which is
going to be my right side right now, and
I'm going to think about coming up,
squeezing, and coming nice and
controlled on the way down.
squeezing at the top and coming all the
way back down. Just making sure not to
hyper extend at the top. Only coming to
that top position where we feel nice and
comfortable and we feel those glutes
working. Okay. So, the first common
mistake that we see a lot here is
basically just hyperextending our back
at the top. So, when we come into this
position, I'm only coming to a point
where my spine can stay nice and
neutral. So, you see I don't have any
crazy curvature in my lower back here.
I'm squeezing my glute. I'm coming back
down rather than hyperextending at the
top or not keeping my neck in a neutral
position which is just going to put so
much load on your lower back and we
really want to avoid that. The other
common mistake we see here is basically
going to be using a lot of momentum and
not slowing and controlling the reps at
all. So lots of people
are going like this using all momentum
and that usually leads to you
hyperextending your back as well. So
they kind of both go together, but we
want to move nice and controlled through
the movement. Squeeze nice and
controlled on the way down.
All right, guys. Now that we've mastered
the donkey kick, we do have a free form
guide linked down below. It's going to
be the first link down there. Um, so
click that. You guys are going to love
it. There's lots of awesome information
on there. And we will catch you on the
next
