How to do a Runners Butt Kick
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Runners Butt Kick
Target muscles worked
Instructions for Proper Form
Runner's Butt Kick is a bodyweight exercise that primarily targets the hamstrings and glutes. This movement is similar to running in place, but involves kicking your heels up towards your glutes with each step. It’s a great cardio exercise that also helps improve flexibility and can aid in warming up your lower body muscles before more intense workouts.
- Stand with your feet shoulder-width apart and a slight bend your knees.
- Keep your core engaged, chest up and gaze forward.
- Pump your arms in a mock running motion as you drive your knee up.
- Bend your knee as deep as you can and engage that leg’s hamstrings to pull your heel to your butt.
- Your knee should be raised out in front of you with your leg entirely folded beneath you.
- You may not be able to make contact if you have mobility limitations.
- You also need to perform this movement quickly in order to get your heel to your butt.
- Quickly extend your leg back towards the ground, and repeat the motion with your opposite leg.
- Complete the set.
Alternatives & Variations to Runners Butt Kick
1. Butt Kick
2 mSCORESWAPPED 5,460 TIMESButt 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.
2. Hip Flow
13.6 mSCORESWAPPED 2,805 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.
3. Lunge Twist
10.9 mSCORESWAPPED 1,581 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.
4. Shin Box Quad
11.1 mSCORESWAPPED 896 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.
5. PVC Overhead Squat
6 mSCORESWAPPED 845 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.
6. Lunge with Ankle Grab
9.6 mSCORESWAPPED 772 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.
7. Butt Scoot
7.4 mSCORESWAPPED 692 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 529 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. Couch Stretch
13.8 mSCORESWAPPED 490 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.
10. Foam Roll Quadriceps
2.8 mSCORESWAPPED 269 TIMESFoam Roll Quadriceps is a recovery exercise that targets the quadriceps. Using a foam roller helps to reduce muscle tension and improve blood flow to the targeted muscles. This exercise is great for increasing mobility and flexibility in the quads, as well as aiding in muscle recovery after an intense leg workout.