Butt Kick With Row

Muscles worked

Setup

1. Stand with your feet hip-width apart and your arms extended straight out in front of your chest at shoulder height.
2. Engage your core and maintain a slight bend in your knees with your gaze forward.
3. Position your palms facing each other as if holding imaginary handles.

How to do it

1. Shift your weight to your right leg as you kick your left heel toward your glutes, forcefully contracting the hamstring.
2. Simultaneously pull both elbows back past your torso in a rowing motion, squeezing your shoulder blades together.
3. Exhale as you pull and kick; inhale as you return your foot to the floor and extend your arms back to the starting position.
4. Immediately repeat on the opposite side, alternating legs while maintaining a consistent, rhythmic rowing motion.

Form checklist

• Keep your chest lifted and avoid leaning forward as you kick.
• Squeeze your shoulder blades together at the peak of the row to engage the lats and traps.
• Ensure your heel travels directly toward your glute rather than flaring out to the side.
• Maintain a soft landing on the balls of your feet to protect your joints.

Pro tips

• Focus on the mind-muscle connection by imagining you are pulling against heavy resistance during the rowing phase.
• Keep your elbows tucked close to your ribcage to maximize lat activation and prevent shoulder shrugging.

Make it harder

• Increase the tempo to a light jog to turn the movement into a high-intensity cardiovascular exercise.
• Add a deeper lateral step between kicks to increase the demand on the glutes and obliques for stabilization.

Frequently asked

What muscles does the butt kick with row work?

The butt kick with row primarily targets the glutes, hamstrings, lats, quadriceps, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the butt kick with row?

The butt kick with row requires no equipment — just your body weight.

Is the butt kick with row good for beginners?

The butt kick with row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Kettlebell Sumo High PullIntermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Power Sled PullIntermediate · glutes, hamstrings, lats, quadriceps, and trapezius