Butt Kicks Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

A Butt Kicker is a cardiovascular move often used as a warm-up since it slowly increases your heart rate. However, it is also a key move for runners looking to increase their stride. Butt kickers involve kicking your shins back behind you to touch your buttocks with the bottom of your foot. The movement utilizes the hamstrings while stretching the flexors and quadriceps. Butt kickers are an effective glute-building move and they are suitable for all fitness levels.

Butt Kicks

How to do Butt Kicks


Start from a standing position with your hands on your hips. Then start running on the spot but in this exercise keep your knees fixed directly underneath your hips and shoulders. Then exaggerate how much you lift your heals up off the floor and flick them up and in towards your glutes.

Keep you back straight and upright. If you are doing this one right you will feel it in your hamstrings at the back of your upper legs.


  • During early labour, do some version of this workout that works better on the body.

  • You may change this activity to incorporate an additional obstacle. through when you plan to move, spread your knees wider on the sides while you extend at the hips and bring the heels forward. Instead, leave your knee down.

  • When you have poor or sore knees, hold your legs straight and build up to a greater bent in the knees. Try to listen to the body and don't function with intense discomfort.

  • ho take the burden off your knees, consider doing this step on the mat, flat on your back. Slowly switch pulling your ankle and shin out so that the edge of your foot touches your glutes. hhis.

  • Since you're only beginning with this workout, consider starting with a limited range of action and concentrate on guided kicks.

Exercise Benefits

  • Cardio

  • Leg Stretch

  • Glute Strength

Illustrated Guide

Learn how to do butt kicks from this step-by-step illustrations:

Butt Kicks 1
Butt Kicks 2
Butt Kicks 3
Butt Kicks 4
Butt Kicks 5
Butt Kicks 6
Butt Kicks 8

Muscles Worked

The muscles used for butt kicks may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for butt kicks are:

Primary Muscles

  • Calves
  • Hamstrings
  • Quadriceps
  • Glutes

Synergyst Muscles

Frequently Asked Questions

What muscles does Butt Kicks work?
Butt Kicks works calves, hamstrings, quadriceps, glutes.
What is Butt Kicks good for?
Butt Kicks is beneficial cellulite, for conditioning, for endurance, love handles, side fat and to strengthen. It works the best for buttocks, hips, legs, lower body, lower legs and upper legs, as it works calves, hamstrings, quadriceps, glutes. Butt Kick is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Butt Kick a good exercise?
Butt Kick is a popular bodyweight exercise for calves, hamstrings, quadriceps, glutes.

Training, Progressions and Regressions

Interested in how to improve your Butt Kicks faster?

Butt Kicks Training and Progressions

Standards and Averages

Wonder how do others perform in Butt Kicks and how should you?

Butt Kicks Standards and Averages


Wonder how to work the same muscles with other exercises?

Butt Kicks Alternatives


Wonder how to make Butt Kicks either easier or more challenging?

Butt Kicks Variations

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Type(s) Bodyweight, Calisthenic, Strength, Endurance
Muscles Worked Gastrocnemius, Biceps Femoris, Quadriceps, Gluteus
Difficulty Level(s) Easy, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Calves, Hamstrings, Quadriceps, Glutes
Synergyst muscle(s)

Related exercises

Discover more