Exercise guide
Butt Kick
- Beginner
- Compound
- Timed hold
- Lower legs
- Waist
Butt kicks are a dynamic isolation exercise that primarily targets the hamstrings through active knee flexion while improving cardiovascular endurance and lower body mobility. This movement effectively warms up the posterior chain and increases heart rate using a rhythmic, alternating pattern.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms bent at 90 degrees in a running position.
- Engage your core and maintain an upright posture with your shoulders pulled back and down.
- Shift your weight slightly onto the balls of your feet to prepare for quick movement.
How to do it
- Begin jogging in place, driving one heel toward your glutes by flexing the knee while keeping the thigh vertical.
- Immediately alternate legs, bringing the opposite heel toward your glutes in a continuous, rhythmic motion.
- Maintain a steady breathing pattern, exhaling sharply with every few repetitions.
- Land softly on the balls of your feet with a slight bend in the standing knee to absorb impact.
Form checklist
- Keep your knees pointing toward the floor; do not let them travel forward like a high knee.
- Maintain an upright torso and avoid leaning forward at the hips.
- Ensure your heels come as close to your glutes as your flexibility allows.
- Keep your core tight to prevent excessive arching in the lower back.
Pro tips
- Focus on a rapid 'snap' of the heel toward the glute to maximize hamstring recruitment and neurological drive.
- Pump your arms in sync with your legs to increase total body tension and caloric burn.
Make it harder
- Increase the tempo to a 'sprint' pace to transition from a warm-up to a high-intensity interval.
- Perform the movement while traveling forward or backward to challenge coordination and spatial awareness.
Frequently asked
- What muscles does the butt kick work?
- The butt kick primarily targets the glutes, hamstrings, and quadriceps, and also works the hip flexors as secondary muscles.
- What equipment do you need for the butt kick?
- The butt kick requires no equipment — just your body weight.
- Is the butt kick good for beginners?
- Yes. The butt kick is a beginner-friendly movement and a strong foundation to build on.
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