Butt Kicks
Primary
Cardio
Secondary
Hamstrings, Calves, Quadriceps
Equipment
None
Difficulty
Beginner
Type
Squat
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Use for warm-ups, especially before running. Great hamstring activation. The Butt Kicks — a cardio squat pattern movement — is one of the most effective ways to train your cardio, with secondary work on your Calves and Hip Flexors.
Everything You Need to Know About the Butt Kicks
The Butt Kicks is a good for beginners exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-ups, especially before running. Great hamstring activation. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels. Essential for runners. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Butt Kicks — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Butt Kicks?
- 1
Stand tall with feet hip-width apart.
- 2
Jog in place, kicking your heels up toward your glutes.
- 3
Try to make contact between heel and glutes.
- 4
Pump your arms in a running motion.
- 5
Maintain quick, light footwork.
What are the best tips for the Butt Kicks?
Focus on hamstring contraction, not just kicking.
Stay on the balls of your feet.
Keep upper body stable and upright.
Start slow and increase speed gradually.
Common Butt Kicks mistakes
Heels not reaching glutes.
Your foot position during the Butt Kicks determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Leaning too far forward.
Squatting patterns like the Butt Kicks load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Hamstrings absorb the work.
Landing heavily on feet.
Squatting patterns like the Butt Kicks load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Hamstrings absorb the work.
Arms not moving with legs.
Squatting patterns like the Butt Kicks load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Hamstrings absorb the work.
Butt Kicks — who it's best for
All fitness levels. Essential for runners.
How to Program the Butt Kicks
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-45 seconds. Rest 15-30 seconds between sets.
What are good alternatives to the Butt Kicks?
High Knees
Jumping Jacks
Jump Rope
Other Variations
- Butt Kicks in Place
- Traveling Butt Kicks
- Slow Motion Butt Kicks
- Butt Kick Sprint
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Butt Kicks — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up first with walking.
- Start at moderate pace.
- Stop if hamstring discomfort.