Legs
Butt Kicks
A jog in place where your heels kick up toward your glutes. It's a simple cardio move that warms up your legs and gets your heart rate up.
- Works
- Hamstrings, calves, quads, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet hip width apart and your arms bent at your sides.
- 2Jog in place, bringing your right heel up toward your glutes.
- 3As it comes down, kick your left heel up. Stay light on the balls of your feet.
- 4Keep alternating at a quick pace, pumping your arms as you go.
Cues
- Knees point down at the floor, heels come up behind you.
- Quick, light feet.
- Stand tall. Don't lean forward.
Common mistakes
- Knees drifting forward. Keep your thighs pointing down so the heel comes straight up behind you.
- Landing heavy on flat feet. Stay on the balls of your feet and keep each step light.
- Leaning forward. Keep your chest up and your core tight.
Easier
Walk it: kick one heel up at a time with no hop, keeping the other foot on the floor.
Harder
Speed up, or reach your hands behind you and tap each heel as it comes up.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles do butt kicks work?
Mainly your hamstrings, which bend your knee, and your calves, which keep you bouncing. Your quads get a stretch at the top of each kick. It's mostly a cardio move and a good warm up for your legs.
