How to do a Runners Butt Kick
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Runners Butt Kick
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.
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Generate My PlanAlternative Exercises to Runners Butt Kick
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