How To Do Butt Kicks

Butt Kicks Exercise

Butt Kicks is an effective exercise to build the hamstrings, glutes, calves and quadriceps.

It can be used as a warm up or as part of an interval training program.

Butt Kicks can be applied to sprint training and martial arts.

It will help develop speed, coordination, conditioning and flexibility in the quads and hamstrings.

Butt Kicks How To

  • Stand in an upright position, feet shoulder width apart, elbows bent and tucked on your sides.
  • Initiate a running motion but with the rear leg snapping back so the heel touches your glutes.
  • Make sure you are running on the balls of your feet and maintain an upright position. Butt Kicks is best performed at a rapid pace. Swing your arms from the side of your hips to your chin to help you move faster.
  • Repeat the exercise until you have completed the targeted number of reps or time period.

Form and Technique

Butt Kicks can be performed in a variety of ways. For sprint training you can do Butt Kicks with knees moving higher up while the back of the heel touching the lower area of your glutes.

For martial arts training, place your hands behind your back and allow the heels to touch your palms.

You can do Butt Kicks in place or moving along a straight line. It is important to always be on the balls of your feet when doing Butt Kicks.

Variations: Scissor Jumps, High Knees

Warm Up Routine: 3 sets x 60 seconds

Butt Kicks