Also known as: heel kicks, heel flicks, booty kicks, hamstring kicks, rear-foot jog

What is Butt kicks?

Butt kicks are a jogging-in-place drill where you kick your heels toward your glutes. They primarily target the hamstrings while boosting heart rate and leg mobility. This easy-level bodyweight exercise works well for warm-ups, conditioning, and beginner cardio routines.

How to Do Butt kicks

  1. Stand tall: Stand upright with feet hip-width, knees soft, chest up and core braced to protect the lower back and maintain balance.
  2. Position hands: Place hands on or just above your glutes to cue heel contact; keep elbows relaxed and shoulders down to avoid neck tension.
  3. Begin jogging: Jog in place with a quick, steady cadence, staying light on your toes and using short, controlled steps to reduce impact.
  4. Kick heels: Drive each heel up toward the glute with controlled motion, keeping hips neutral and knees aimed forward for safe range of motion.
  5. Maintain rhythm: Breathe steadily, keep an even tempo, and stop if you feel sharp pain; reduce speed or switch to marching as needed.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of butt kicks?

Butt kicks improve hamstring activation, increase heart rate for light cardio, and enhance leg mobility and coordination. They’re useful as a warm-up to prepare joints and muscles for running or more intense lower-body work.

What common mistakes should I avoid when doing butt kicks?

Avoid leaning forward, pulling the knee with your hands, overextending the knee, and stomping. Keep hips neutral, light foot contact, and controlled cadence to minimize strain and reduce injury risk.

How can I progress or modify butt kicks?

To progress, increase tempo, duration, or add light ankle weights; combine with sprints for intervals. To modify, slow the movement into a marching pattern or reduce range of motion for lower impact.