Butt Kicks
Butt Kicks are a dynamic cardiovascular exercise that rapidly brings your heels toward your glutes, engaging hamstrings and glutes while elevating heart
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Description
Butt Kicks are a cardiovascular exercise that strengthens the hamstrings and glutes, while also increasing heart rate.
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How to do Butt Kicks
- 01Setup
Stand tall with your feet hip-width apart and your arms bent at your sides, similar to a running start position.
- 02Setup
Maintain an upright posture, engage your core, and keep your gaze fixed straight ahead.
- 03
Begin by rapidly alternating bringing one heel up towards your glutes, as if trying to kick your own butt.
- 04
As one heel comes up, the opposite arm should swing forward, coordinating your arm and leg movements like sprinting.
- 05
Land softly on the balls of your feet, immediately transitioning to the next kick without pausing to maintain a continuous, fluid motion.
Tips
- Focus on rhythm and speed rather than height initially to maintain a consistent pace and elevate your heart rate effectively.
- Keep your core engaged throughout the exercise to stabilize your torso and prevent excessive arching or rounding of the back.
- Coordinate your arm swing with your leg movement, pumping your arms actively to enhance momentum and improve overall cardiovascular output.
- Land softly on the balls of your feet to absorb impact and protect your joints, ensuring a smooth and continuous motion.
Common mistakes
- Not fully bringing the heel to the glutes reduces hamstring activation; focus on actively flexing the knee to maximize the range of motion.
- Leaning back excessively can strain the lower back; maintain an upright, slightly forward-leaning posture as if sprinting.
- Lack of arm coordination can make the movement less efficient; pump your arms in sync with your legs to improve rhythm and balance.
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Is Butt Kicks good for beginners?
Butt Kicks is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Butt Kicks?
You need Body weight to perform Butt Kicks. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Butt Kicks?
Focus on rhythm and speed rather than height initially to maintain a consistent pace and elevate your heart rate effectively. Keep your core engaged throughout the exercise to stabilize your torso and prevent excessive arching or rounding of the back. Coordinate your arm swing with your leg movement, pumping your arms actively to enhance momentum and improve overall cardiovascular output. Land softly on the balls of your feet to absorb impact and protect your joints, ensuring a smooth and continuous motion.
What are common mistakes when doing Butt Kicks?
Not fully bringing the heel to the glutes reduces hamstring activation; focus on actively flexing the knee to maximize the range of motion. Leaning back excessively can strain the lower back; maintain an upright, slightly forward-leaning posture as if sprinting. Lack of arm coordination can make the movement less efficient; pump your arms in sync with your legs to improve rhythm and balance.
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Free · iPhone only · Available on the App Store