Butt Kicks

Instructions

1
Stand upright with feet hip-width apart, arms at sides or in running position, maintain neutral spine and forward-facing gaze
2
Engage core muscles and prepare for continuous movement by establishing a rhythmic breathing pattern
3
Lower the body by flexing the hip and knee of the drive leg, allowing the opposite leg to extend naturally behind as the body moves forward through space
4
Drive the knee upward and forward explosively, propelling the body upward and forward while alternating legs in a running motion, return to starting position with each landing
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Butt Kicks is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

Control the eccentric (lowering) phase of the Butt Kicks for 3-4 seconds to drastically increase time under tension.

Exercise Variations

  • Dumbbell Butt Kicks
  • Cable Butt Kicks
  • Banded Butt Kicks

Frequently Asked Questions