Butt Kicks
CardioMuscles worked
hamstringscalvesquads
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- Work 30–45 seconds per interval.
How to do it
- Stand tall with your feet hip-width apart and your arms bent at your sides as if running.
- Begin a light jog on the spot, staying on the balls of your feet.
- Flick one heel up toward your glute with each step.
- Quickly alternate, kicking the other heel up so it taps your glute.
- Keep your torso upright and let your arms swing naturally as you build pace.
How to breathe
Keep a steady rhythm rather than matching each rep — the pace is high enough that holding your breath will cost you.
Common mistakes
Letting your arms come along for the ride. Drive them — they set the rhythm and half the effort.
Landing flat and loud. Land toes first and let your knees and hips absorb it — quiet is the whole cue.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Frequently asked questions
- Which muscles do Butt Kicks work?
- Butt Kicks mainly work your hamstrings. They also engage your calves and quads.
- What equipment do you need for Butt Kicks?
- None — Butt Kicks are a bodyweight move you can do anywhere.
- Are Butt Kicks good for beginners?
- Yes — Butt Kicks are beginner-friendly. Start slow and keep your form clean.
- How long should you do Butt Kicks for?
- Work 30–45 seconds per interval.