How to do a Butt Kick
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Butt Kick
Target muscles worked
Instructions for Proper Form
Butt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
- Stand upright with your feet hip width apart and the back of your palms resting on your butt.
- Quickly bend one knee so that your heel reaches the palm of your hand.
- Bring your foot back to the ground and repeat the movement with the opposite foot keeping the movement quick and controlled.
Alternatives & Variations to Butt Kick
1. Hip Flow
13.6 mSCORESWAPPED 1,825 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
2. Lunge Twist
10.9 mSCORESWAPPED 859 TIMESLunge Twist is a variation on the more standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps, glutes, and hamstrings. By adding a twist to each lunge, you also engage your core and obliques, increasing the overall demand for stability and coordination. This provides a dynamic way to enhance core strength and improve functional stability during lower body workouts.
3. Shin Box Quad
11.1 mSCORESWAPPED 702 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
4. Couch Stretch
13.8 mSCORESWAPPED 614 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
5. Lunge with Ankle Grab
9.6 mSCORESWAPPED 567 TIMESLunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.
6. PVC Overhead Squat
6 mSCORESWAPPED 482 TIMESPVC Overhead Squat is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Using a PVC pipe instead of a barbell adds less weight, making this a great exercise for learning form and improving shoulder mobility without additional resistance. It's an excellent starting point for progressing to heavier overhead squats.
7. Butt Scoot
7.4 mSCORESWAPPED 411 TIMESButt Scoot is a bodyweight exercise that primarily targets the glutes and core. The exercise involves sitting on the ground and using your glutes to scoot forward. This is an excellent way to engage your glutes and develop functional strength. Additionally, it can help improve coordination and stability as you move your body across the floor.
8. Squat with Rotation
10.2 mSCORESWAPPED 365 TIMESSquat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.
9. Side Lunge
79.4 mSCORESWAPPED 354 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
10. Air Squats
92.1 mSCORESWAPPED 333 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.