Butt Kicks
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Cardio
- Type
- Aerobic
Butt kicks are a bodyweight cardio and conditioning drill done by jogging in place and snapping your heels up toward your glutes. It raises your heart rate while warming up the hamstrings and calves, making it a staple in dynamic warm-ups and aerobic interval work.
How to do the Butt Kicks
- 1Stand tall with your feet hip-width apart, chest up, and arms bent at about 90 degrees by your sides.
- 2Shift your weight onto the balls of your feet and begin a light jog in place.
- 3Drive one heel up behind you toward your glute, keeping your knee pointing down at the floor.
- 4As that foot returns, snap the other heel up toward the opposite glute in a steady, alternating rhythm.
- 5Pump your arms in time with your legs to keep balance and momentum.
- 6Breathe in a steady rhythm and keep your torso upright without leaning forward or back.
- 7Maintain a quick, controlled tempo for your set time or rep count, then slow to a stop and recover.
Form tips
- Stay light on the balls of your feet and land softly to keep the movement low-impact and quiet.
- Keep your knees pointing down toward the floor so the work stays in the hamstrings rather than swinging the thighs forward.
- Use butt kicks as part of a dynamic warm-up before running or leg training to prime the hamstrings.
- Start slow to find the rhythm, then build up your turnover speed once your form is consistent.
Common mistakes
- Leaning the torso forward to reach the heels up, which shifts the drill into a sloppy lean and reduces the hamstring action.
- Letting the knees drift forward and lifting the thighs instead of folding the heel up, turning it into high knees rather than butt kicks.
- Landing flat-footed or stomping, which raises impact on the knees and ankles and tires you out faster.
- Holding your breath or going all-out from the first rep, which limits how long you can sustain the cardio effort.
Frequently asked questions
What muscles do butt kicks work?
Butt kicks are mainly a cardio drill, but the heel-to-glute action engages the hamstrings and calves while your whole lower body works to keep you moving. They are a conditioning exercise rather than a muscle-building one.
Are butt kicks a good warm-up?
Yes. They are a popular dynamic warm-up move that raises your heart rate and loosens the hamstrings before running or leg workouts. Keep the pace easy when using them to warm up.
How long should I do butt kicks?
For conditioning, work in intervals such as 20 to 30 seconds on with short rests, or include them in a warm-up for 30 to 60 seconds. Adjust the duration to your fitness level.
What is the difference between butt kicks and high knees?
Butt kicks fold the heel up behind you toward your glutes with the knee pointing down, while high knees drive the thigh up in front. Butt kicks emphasize the hamstrings; high knees emphasize the hip flexors and core.
