Butt Kick
Butt kicks are a cardio and hamstring activation exercise performed by jogging in place with an exaggerated heel-to-glute kick. They are commonly used as a dynamic warm-up or cardio drill to engage the hamstrings and elevate the heart rate.
How to do it
- Stand with feet hip-width apart and begin jogging in place.
- Increase the range of motion by kicking your heels up toward your glutes with each step.
- Pump your arms in coordination with your legs.
- Maintain an upright posture throughout the movement.
- Continue for the desired duration or number of repetitions.
Form cues
- Keep your chest tall and core engaged.
- Land softly on the balls of your feet.
- Drive your heel up toward your glute with each step.
- Pump your arms naturally to keep your rhythm.
Breathing: Breathe at a steady, natural pace that matches your jogging rhythm, avoiding holding your breath.
Common mistakes
- Leaning too far forward because it shifts weight away from the hamstrings and strains the lower back.
- Landing heavily on flat feet because high impact can jar the joints and knees.
- Rushing the movement and losing control because it decreases hamstring activation.
Muscles worked
Primary: hamstrings. Secondary: calves, glutes.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds, rest 60 seconds
Lose weight
3–4 sets × 45–60 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler option.
- If you have acute joint issues, check with a professional before adding high-impact cardio drills.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are butt kicks safe for beginners?
Yes, butt kicks are a bodyweight movement suitable for beginners, provided you land softly and keep a steady pace.
Should I do butt kicks before or after my workout?
They are most commonly used during a dynamic warm-up to elevate your heart rate and activate the hamstrings.
What if my heels cannot touch my glutes?
That is completely fine. Just move through a comfortable range of motion that your flexibility allows without forcing the heel up.