Butt Kicks tutorial
Butt kicks are a cardio and warm-up drill where you jog in place and flick your heels toward your glutes, activating the hamstrings. It is simple, beginner-friendly at home, and raises your heart rate.
How to perform
- Stand tall with your feet hip-width apart.
- Bend your elbows about 90 degrees and keep your hands at your sides.
- Start jogging in place and lift one heel toward your glutes.
- Land that foot and immediately kick the other heel up.
- Keep your chest up, eyes forward and the rhythm steady.
- Continue until your set time is over.
Breathing: Breathe naturally and rhythmically, taking a full inhale and exhale every few steps.
Key tips
- Land softly on the balls of your feet.
- Swing your arms in rhythm with your legs.
- Speed up the pace to increase intensity.
Common mistakes
- Leaning forward and letting the chest drop.
- Landing heavily on the heels.
- Not lifting the heel high enough.
Safety: People with knee or ankle problems should slow down and train on a cushioned surface. Stop if you feel pain.
CardioPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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