Butt Kicks

Learn how to do Butt Kicks with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Hamstrings No equipment

Butt Kicks is a No equipment exercise that primarily targets the Hamstrings. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Butt Kicks

A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve running mechanics.


Instructions:


  • Stand tall with your core engaged and shoulders relaxed.

  • Start jogging in place, bringing your heels up toward your glutes.

  • Keep the movement light and springy, using your arms naturally.

  • Maintain a consistent rhythm and avoid leaning too far forward.


Common mistakes:


  • Leaning excessively forward or backward

  • Not bringing the heels high enough

  • Stiff upper body with no arm movement

  • Landing heavily instead of light, quick steps


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Muscles & equipment

Primary muscleHamstrings
EquipmentNo equipment

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Butt Kicks

Type
No equipment exercise
Primary muscle
Hamstrings
Secondary muscles
None
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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FAQ: Butt Kicks

What muscles does Butt Kicks work?

Butt Kicks primarily targets the Hamstrings.

How do you do Butt Kicks correctly?

A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve...

Is Butt Kicks good for beginners?

Butt Kicks has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Butt Kicks?

Butt Kicks requires: No equipment.

What are the benefits of Butt Kicks?

Butt Kicks strengthens the Hamstrings, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Butt Kicks?

Similar exercises to Butt Kicks include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Butt Kicks better than Bike?

Both Butt Kicks and Bike target the Hamstrings. Butt Kicks uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

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MET 6

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Dumbbell High Knees
MET 7

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  • Dumbbells
Dumbbell Jumping Jacks
MET 7

Dumbbell Jumping Jacks

  • Dumbbells
Elliptical Trainer
MET 6

Elliptical Trainer

  • Elliptical Trainer
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Incline Running
MET 8

Incline Running

  • Treadmill

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