Butt Kick
Cardio & Conditioning · full · beginner
Start
FinishHow to do it
Jog on the spot while flicking each heel up to touch the glute, keeping the knees pointed down under the hips and the torso tall the whole time.
Muscles worked
Primary: full · Also works: hamstrings, calves
Equipment
No equipment
Common mistakes
- Letting the knees swing forward so it turns into high knees instead of a heel flick
- Leaning the chest forward over the toes rather than staying stacked and upright
- Landing heavily on the heels instead of staying light on the balls of the feet
Variations
- Travel forward slowly instead of staying on the spot
- Alternate 20 seconds butt kicks with 20 seconds high knees
- Slow marching heel flicks as a low-impact version
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Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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