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Male
Butt Kicks
Muscles involved
Butt kicks bring your heels to your glutes as you jog. They warm up the hamstrings and raise your heart rate.
How to do it
- Stand tall with feet hip-width apart, core engaged, and arms slightly bent at your sides.
- Quickly jog in place, bringing your heels up to kick your glutes with each step.
- Continue the rapid, bouncing motion, focusing on a brief contraction of the hamstrings at the peak of each kick.
- 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
PrincipianteFrequently asked questions
Butt Kicks: which muscles does it work?
Butt Kicks mainly works: Hamstrings.
Similar exercises
Variations and complementary movements
