Butt Kicks
Bodyweight, hamstrings and calves
Butt kicks is jogging in place while kicking the heels up toward the glutes. It warms up the hamstrings and calves and raises the heart rate. It suits almost anyone as a warm up.
Setting up
- Stand tall with the feet hip width apart.
- Rest the hands on the hips or let the arms move freely.
How to do a butt kicks
- Kick one heel up toward the glutes.
- Land lightly as the other heel kicks up.
- Keep the knees pointing down and the torso upright.
- Keep a quick, steady pace.
Breathing. Breathe in a steady rhythm through the set.
Muscles worked
- Mainly
- Hamstrings and calves
- Also
- Quadriceps
Common mistakes
- Leaning forward. The torso should stay upright, so look ahead.
- Knees swinging forward. The heel should come up behind, so keep the knees pointing down.
- Landing heavily. Light feet keep the rhythm, so stay on the balls of the feet.
Easier and harder
- Easier
- Marching In Place
- Harder
- High Knees
Guide
Guide
Guide
Guide
Guide
