Cardio & HIIT
How to do Butt Kicks
Butt kicks are a light running drill that warms up the hamstrings and raises your heart rate in a small space.
- Difficulty
- Beginner
- Equipment
- None
- Sets & reps
- 3 rounds of 30 seconds
Target muscles
- Hamstrings
- Calves
Also works
- Quadriceps
- Glutes
- Core
PrimarySecondary
Technique
Step-by-step instructions
- Stand tall with feet hip-width apart.
- Jog in place, kicking your right heel up toward your glutes.
- Switch legs quickly, bringing the left heel up.
- Keep your thighs mostly vertical and knees pointing down.
- Swing your arms naturally and continue at a brisk pace.
Common mistakes
- Swinging the knees forward.
- Leaning the torso forward.
- Landing on the heels.
- Moving too slowly to raise the heart rate.
Benefits
- Dynamically stretches the quads.
- Activates the hamstrings before training.
- Raises heart rate for a warm-up.
- Improves running form.
Warm Up the Hamstrings with Butt Kicks
Butt kicks bring each heel up toward your glutes while jogging in place. The movement dynamically stretches the quadriceps, activates the hamstrings and makes a great warm-up before running, squats or lunges.
Quick Tips:
- Keep your knees pointing down.
- Stay light and quick on your feet.
- Keep the torso upright.