How to Do the Butt Kicks

Butt kicks are a quick running-in-place drill where you flick your heels toward your glutes with each stride. They warm up your hamstrings and calves and raise your heart rate. They work well in warm-ups and short cardio rounds.

Hamstrings Calves BodyweightBeginner

Log every set of your Butt Kicks in Superlift

Muscles worked

Primary

Hamstrings
Calves

Secondary

Glutes
Quads

How to do the Butt Kicks

1
Stand tall and begin jogging in place.
2
Kick one heel up toward your glutes.
3
Quickly switch to the other leg.
4
Pump your arms in a running motion.
5
Keep your knees pointing down and your torso upright.
6
Stay on the balls of your feet with quick, light steps.
7
Continue for your set time.

Form cues to remember

Heels to glutes
Knees point down
Quick, light steps
Pump your arms

Common mistakes

Leaning forward

Stand tall and keep your torso upright.

Lifting your knees forward

Keep your thighs under you and flick only your lower legs.

Heavy landings

Stay on the balls of your feet and keep steps light.

Going too slowly

Increase your pace so the drill raises your heart rate.

Sets and reps

Mobility	1–2 sets of 20–30 seconds as a warm-up
Conditioning	4–6 rounds of 30 seconds, with 20–30 seconds rest

The drill is light but repetitive, so ease in if your hamstrings are tight. Stop if you feel pulling in the back of your thigh.

Superlift for iPhone

Track your Butt Kicks and watch it go up

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