What is Butt kicks?

Butt kicks are an easy bodyweight cardio move where you jog in place and kick your heels toward your glutes, primarily targeting the hamstrings. They improve leg endurance, hip flexor mobility, and serve as a beginner-friendly dynamic warm-up or conditioning drill.

How to Do Butt kicks

  1. Stand tall: Stand tall with feet hip-width, shoulders relaxed, hands near hips or gently on glutes to guide heel contact.
  2. Begin jogging: Start jogging in place at a light pace, maintaining a steady rhythm and light foot strikes to protect joints.
  3. Kick heels: Quickly bend knees and drive heels toward your glutes, aiming for light contact; keep hips stable and core engaged.
  4. Arms and posture: Keep hands on or just above your butt, chest up, and gaze forward to preserve alignment and avoid rounding the back.
  5. Control breathing: Breathe steadily, land softly on midfoot, and stop if you feel sharp pain—progress duration gradually to build endurance.

Muscle Groups

Hamstring

Description

Jog in place while kicking your heels up toward your glutes. Keep your hands on or just above your butt to make sure your heels make contact. Stay light on your feet and maintain a steady rhythm.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of butt kicks?

Butt kicks boost hamstring activation, light cardio endurance, and hip flexor mobility. They're effective as a dynamic warm-up to raise heart rate, improve coordination, and prime muscles for higher-intensity work—all with no equipment and low impact for most beginners.

What are common mistakes when doing butt kicks?

Common mistakes include leaning forward, overextending the knee, driving heels too forcefully, and tensing the shoulders. Also avoid flat-footed landings; instead stay light on your midfoot, keep chest lifted, core engaged, and maintain a controlled rhythm to reduce injury risk.

How can I progress or modify butt kicks?

To progress, increase tempo, add intervals, extend duration, or combine with jump squats for intensity. For low-impact or rehab, march heels toward glutes slowly or reduce range of motion. Substitute high knees, fast feet, or bounding drills to target similar muscles and cardio fitness.