Skip to main content
Back

Butt Kicks

The Butt Kicks are a fast-paced bodyweight movement that improves lower-body coordination, rhythm, and movement efficiency.

Leg exercises
Legs
Glute exercises
Glutes
Bodyweight exercises equipment
Bodyweight exercises
Fatigue level
Low 2/3 High
Butt Kicks
Add to Workout

Butt Kicks

Build
·

Butt Kicks are a dynamic warm-up exercise where you jog in place while driving your heels up toward your glutes with each stride. The quick leg turnover and light ground contact make this movement ideal for priming the hamstrings and glutes before more intense training. Hamstring activation during rapid, repetitive movements like this plays a key role in preparing the muscle for loaded exercises and reducing injury risk (Marshall et al., 2015).

The movement pattern emphasizes knee flexion speed rather than heavy resistance, which helps develop the fast-twitch muscle fibers in the hamstrings. Your glutes contribute as stabilizers, and the calves assist with each ground push-off. Keeping your torso upright and your core engaged turns this simple drill into a full lower-body activation exercise.

Butt Kicks fit naturally at the start of any leg or full-body session. Performing them for 30-60 seconds elevates your heart rate and warms the posterior chain, especially the hip extensors that drive movements like deadlifts and squats (Lawrence et al., 2022). They also work well as part of a dynamic stretching routine or conditioning circuit.

Content follows our evidence-based methodology
Report an issue

Thank you for your feedback!

Technique and form

How to perform the Butt Kicks

  1. Stand tall with your feet hip-width apart, arms relaxed at your sides, and core engaged to maintain a neutral spine.
  2. Begin jogging in place at a moderate pace, focusing on keeping your weight centered over the balls of your feet while maintaining an upright posture.
  3. Bend your right knee and kick your right heel up toward your buttocks, bringing it as close as possible while keeping your thigh relatively perpendicular to the ground.
  4. As your right foot returns to the ground, immediately bend your left knee and kick your left heel up toward your buttocks in the same manner, creating an alternating pattern.
  5. Allow your arms to swing naturally in opposition to your legs, keeping your elbows bent at approximately 90 degrees and hands relaxed.
  6. Maintain a consistent breathing pattern, inhaling through your nose for 2-3 kicks and exhaling through your mouth for the next 2-3 kicks.
  7. Keep your core tight and shoulders relaxed throughout the movement, avoiding any forward lean or tension in your upper body.
  8. Gradually increase your speed and height of kicks as you warm up, maintaining control and proper form throughout the exercise.

Important information

  • Focus on bringing your heels directly to your glutes rather than kicking outward or to the sides.
  • Keep your knees pointing downward throughout the movement, avoiding letting them splay outward.
  • Land softly on the balls of your feet with each step to minimize impact and protect your joints.
  • If you experience any knee discomfort, reduce the height of your kicks or slow down your pace.
Butt Kicks — Step 1
Butt Kicks — Step 2

Common Mistakes: Butt Kicks

Starting too fast

Begin at a comfortable, sustainable pace and build up gradually. Starting too hard leads to early fatigue, poor form, and a shorter session.

Poor posture

Keep your chest up, core engaged, and avoid slouching or hunching forward. Good posture reduces injury risk and makes your movement more efficient.

Shallow breathing

Breathe deeply and rhythmically from your diaphragm. Shallow chest breathing limits oxygen intake and causes you to fatigue faster.

Skipping the warm-up

A 3–5 minute light warm-up before intense cardio prepares your cardiovascular system and joints, reducing the risk of injury.

Ignoring recovery

Allow adequate rest between hard cardio sessions. Too much too soon leads to overtraining, persistent fatigue, and diminishing returns.

Benefits of the Butt Kicks

Improves cardiovascular fitness

The Butt Kicks elevates your heart rate and trains your heart and lungs to work more efficiently, increasing your aerobic capacity over time.

Burns calories and supports body composition

Cardio exercises like the Butt Kicks increase your caloric expenditure, making them an effective tool for managing body weight alongside your strength training.

Builds endurance

Regular Butt Kicks sessions train your body to sustain effort for longer periods, improving stamina for both athletic performance and daily life.

Boosts mood and mental well-being

Aerobic exercise triggers endorphin release, reducing stress and leaving you feeling more energized and focused after each session.

Train anywhere

The Butt Kicks requires no equipment, making it easy to fit into any workout schedule regardless of where you are.

Muscles Worked: Butt Kicks

The Butt Kicks is a cardiovascular exercise that keeps your heart rate elevated while actively engaging hamstrings and glutes. Here is how the body is involved.

Primary muscles engaged

Hamstrings — Your hamstrings work continuously throughout the movement, providing power and propulsion with every rep.

Glutes — Your glutes work continuously throughout the movement, providing power and propulsion with every rep.

The cardiovascular system is the primary beneficiary of the Butt Kicks, with your heart and lungs adapting over time to handle greater workloads.

Muscles worked during the Butt Kicks

FAQ - Butt Kicks

What muscles do butt kicks primarily target?

Butt kicks primarily target the hamstrings while also engaging the glutes. They also provide a cardiovascular benefit, making them an effective dual-purpose exercise for both strength endurance and cardio conditioning.

How do I perform butt kicks with proper form?

Stand tall with feet hip-width apart and begin jogging in place, focusing on bringing your heels up to touch your glutes with each repetition. Keep your upper body stable, maintain a slight forward lean, and land softly on the balls of your feet to protect your joints.

How can I modify butt kicks based on my fitness level?

Beginners can perform the movement at a slower pace or with less height in the kick. As you advance, increase speed, duration, or add resistance bands around your ankles for greater hamstring activation.

What are common mistakes to avoid when doing butt kicks?

Avoid leaning too far forward, letting your knees drift inward, or landing heavily on your heels. Also, don't sacrifice form for speed—focus on the quality of the hamstring contraction rather than how quickly you can move.

How often should I include butt kicks in my workout routine?

Incorporate butt kicks 2-3 times weekly as part of your warm-up routine, high-intensity interval training, or active recovery. They're versatile enough to be used daily if intensity is managed appropriately, making them perfect for both dedicated training sessions and quick activity breaks.

Scientific References

Hamstring Fatigue and Muscle Activation Changes During Six Sets of Nordic Hamstring Exercise in Amateur Soccer Players

Marshall PW, Lovell R, Knox MF, et al. · J Strength Cond Res (2015)

Effect of Load on Muscle Activity, Kinematics, and Force Production During the Reverse Hyperextension Exercise

Lawrence MA, Somma MJ, Swanson BT · J Appl Biomech (2022)

Exercise with TENS does not augment gains in balance and strength for dancers

Davis LA, Carzoli JP, Feka K, et al. · J Electromyogr Kinesiol (2021)

Sources are peer-reviewed academic publications from PubMed.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans