How to do the Butt Kicks
Primary: Full Body · also works Quads, Calves, Glutes.
Butt Kicks are a cardio exercise that involve jogging in place while kicking your heels up toward your glutes. This exercise is great for warming up and improving overall cardiovascular endurance, and it primarily targets the hamstrings while also engaging the calves and glutes. Butt Kicks can be performed anywhere and do not require any equipment, making them ideal for both beginner and advanced fitness enthusiasts.
Step by step
- 1
Stand tall with your feet hip-width apart and your arms at your sides.
- 2
Begin jogging in place, bringing your heels up to your glutes with each step.
- 3
Continue for the desired number of repetitions or time, maintaining a brisk pace and keeping your core engaged throughout the exercise.
Coaching cues
- Keep your chest up and your shoulders relaxed to avoid tension.
- Engage your core muscles to maintain balance and stability.
- Focus on a quick and dynamic movement to maximize the cardio benefits.
Sets, reps and where it fits
Muscle
3–4 × 30–60
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 30–60
rest 45–60 s
Butt Kicks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Butt Kicks work?
Primary: Full Body. Secondary: Full Body, Quads, Calves, Glutes
How many sets and reps of Butt Kicks should I do?
For muscle: 3–4 sets of 30–60 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Butt Kicks?
Same movement pattern, different equipment: Jumping Jack, Shadow Boxing, Step Jack, Burpee, Sprint Interval, Star Jumps (Jumping Jacks).
Is the Butt Kicks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.