Male
Butt Kicks
Muscles involved
How to do it
1. Stand tall with feet hip-width apart, core engaged, and arms slightly bent at your sides. 2. Quickly jog in place, bringing your heels up to kick your glutes with each step. 3. Continue the rapid, bouncing motion, focusing on a brief contraction of the hamstrings at the peak of each kick. 4. Land softly on the balls of your feet and immediately kick the other heel up, maintaining a steady rhythm.
Equipment required
Muscles worked
Tips
- Keep your chest up and core engaged to maintain a tall, upright posture. - Focus on a quick, light step; the goal is speed and cadence, not height. - Actively pull your heel to your glute using your hamstrings, rather than just letting your foot bounce. - Land softly on the balls of your feet to absorb impact and prepare for the next rep.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
