Butt Kick Jump

Muscles worked

Setup

1. Stand with your feet hip-width apart and your core tightly engaged.
2. Keep your chest upright and your gaze fixed forward.
3. Position your arms at your sides, slightly bent and ready to swing for momentum.

How to do it

1. Lower into a shallow quarter-squat, then explosively drive through the balls of your feet to jump vertically while exhaling.
2. At the peak of the jump, rapidly flex your knees to kick both heels toward your glutes simultaneously.
3. Quickly extend your legs back down to land softly on the balls of your feet, absorbing the impact by immediately bending your knees.
4. Maintain a steady tempo, inhaling as you land and prepare for the next explosive repetition.

Form checklist

• Land softly with 'quiet feet' to protect your joints and absorb shock.
• Keep your torso upright; avoid leaning excessively forward during the kick phase.
• Ensure your knees stay aligned with your toes and do not cave inward upon landing.
• Focus on driving the heels straight up rather than letting the knees flare out to the sides.

Pro tips

• Focus on the 'snap' of the hamstrings—aim for actual contact between your heels and glutes to ensure maximum muscle activation.
• Use a vigorous upward arm swing synchronized with your jump to increase vertical displacement and hang time.

Make it harder

• Perform a full-depth squat before each jump to increase the eccentric load and power requirement.
• Minimize 'ground contact time' by jumping again immediately upon landing to improve reactive strength.

Frequently asked

What muscles does the butt kick jump work?

The butt kick jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, and pectorals as secondary muscles.

What equipment do you need for the butt kick jump?

The butt kick jump requires no equipment — just your body weight.

Is the butt kick jump good for beginners?

The butt kick jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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