Butt Kick And Jumping Jack

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms resting at your sides.
2. Engage your core and keep your chest lifted to maintain an upright posture.
3. Position yourself on a flat, non-slip surface with enough space to move your arms and legs freely.

How to do it

1. Perform a Jumping Jack by jumping your feet out wide while simultaneously swinging your arms out and overhead.
2. Jump back to the starting position, then immediately begin the Butt Kick phase by jogging in place.
3. During Butt Kicks, kick your heels up toward your glutes, alternating legs for four total repetitions (two per side).
4. Exhale as you jump your feet out for the jack and maintain a steady, rhythmic breathing pattern during the kicks.

Form checklist

• Land softly on the balls of your feet to minimize impact on your joints.
• Keep your knees pointing toward the floor during butt kicks to maximize the hamstring contraction.
• Maintain a tight core throughout the movement to stabilize your spine.
• Ensure your arms reach full extension above your head during the jumping jack phase.

Pro tips

• Focus on a rapid transition between the jumping jack and the kicks to keep your heart rate in the aerobic zone.
• Squeeze your hamstrings at the top of each butt kick to improve the mind-muscle connection with the posterior chain.

Make it harder

• Increase the speed of the transitions or perform a 'Power Jack' (squatting as you jump out) to increase leg recruitment.
• Hold light dumbbells or wear wrist weights to add resistance to the deltoid and pectoral engagement.

Frequently asked

What muscles does the butt kick and jumping jack work?

The butt kick and jumping jack primarily targets the abs, calves, and hamstrings, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the butt kick and jumping jack?

The butt kick and jumping jack requires no equipment — just your body weight.

Is the butt kick and jumping jack good for beginners?

Yes. The butt kick and jumping jack is a beginner-friendly movement and a strong foundation to build on.

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