Butt Kicks

Muscles worked

Setup

1. Stand with your feet hip-width apart and your arms bent at a 90-degree angle at your sides.
2. Engage your core and maintain a tall, upright posture with your gaze forward.
3. Shift your weight slightly onto the balls of your feet.

How to do it

1. Begin jogging in place, lifting your heels toward your glutes with each step.
2. Exhale sharply with each kick, maintaining a quick and rhythmic tempo.
3. Attempt to make light contact between your heel and your glute on every repetition.
4. Pump your arms in sync with your legs, as if you were running.

Form checklist

• Keep your knees pointing straight down toward the floor, not lifting forward.
• Land softly on the balls of your feet to minimize impact.
• Maintain a tall spine and avoid leaning too far forward or backward.
• Keep your core braced to stabilize your pelvis.

Pro tips

• Focus on a rapid 'snap' of the heel toward the glute to maximize hamstring recruitment.
• Keep your thighs perpendicular to the floor to ensure the stretch is felt in the quadriceps.

Make it harder

• Increase the tempo to a high-intensity sprint to boost cardiovascular demand.
• Travel forward while performing the movement to challenge coordination and spatial awareness.

Frequently asked

What muscles does the butt kicks work?

The butt kicks primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the butt kicks?

The butt kicks requires no equipment — just your body weight.

Is the butt kicks good for beginners?

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

Related exercises

• Assault RunIntermediate · calves, glutes, hamstrings, and quadriceps
• Band Assisted Sprinter RunAdvanced · calves, glutes, hamstrings, and quadriceps
• Briskly Walking 360 DegreesBeginner · calves, glutes, hamstrings, and quadriceps
• High Knee To Butt KickBeginner · calves, glutes, hamstrings, and quadriceps