Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Legs and Glutes

Butt Kicks Exercise Guide Variations & Videos

Butt kicks make for a convenient exercise that gets the heart rate up, and works the muscles of the lower body. Learn more about this simple, yet challenging exercise.
Matthew Magnante

Written by Matthew Magnante

Last Updated onJanuary 2, 2023

Butt Kicks Exercise

Butt Kicks Exercise

Butt Kicks, also known as butt kickers or bum kicks, are a great little exercise to get your blood flowing, and your lower body muscles fired up.

It’s commonly used by athletes to improve lower body performance and prevent injury, and this equipment-free, calorie-burning activity can be done from anywhere. And while it may look simple and easy, it can be challenging with enough intensity, or you can simply use it as a warmup/stretching exercise. 

In this article, we’ve provided information on the muscles involved, exercises instructions, tips, variations, and how to incorporate into your exercise regime. 

Here’s a guide to butt kicks… 

In This Exercise:

Butt Kicks Exercise Guide
Target Muscle Difficulty Equipment
Thighs  Beginner None
Type Mechanics Muscles Worked 
Warmup/stretch Compound Thighs, Calves, Hamstrings and Glutes

Muscles Worked

Butt kicks are a good lower body bodyweight exercise. Here are the main muscles involved in this activity. 

Thighs

The thighs are activated during butt kicks from the stretch portion of the movement when the feet are lifted behind the body. You won’t build your quads necessarily from this exercise however, a healthy stretch will keep them loose and flexible. 

The front portion of the thigh – quadriceps – is a five headed muscle that initiates when there’s hip flexion and knee extension. 

Calves 

The calves are always in the middle of the action, supporting our posture and making it possible for us to do hard physical activities like running and jumping. But the major role is to plantarflex the ankle. That means pointing the toes down toward the ground. 

Hamstrings

Butt kicks flex the knee and that’s how we activate the hamstring muscles, especially the biceps femoris which is the only hamstring muscles to only cross the knee joint. 

Glutes

Lastly, where the hamstrings are activated so will the glutes or butt muscles. The glutes are extensors but also extend and externally rotate the thigh outward. 

How To Do Butt Kicks 

Butt kicks are not a complex exercise at all and most people in decent shape can do them. 

To do it:

  • Kick one foot behind up your body aiming to touch your butt, then do the same using the other leg. Start at a slower pace and if you’re physically capable, pick up the pace so that you’re jumping from leg to leg. Perform this drill for at least 30 seconds. 

Here’s a video example…

Butt Kicks Tips

  • If you suffer from knee pain, do these slow without the jumping motion. 
  • Land on your toes when performing but kicks. Don’t land flat-footed.
  • Snap your feet back when doing these at a faster pace and involve the hamstrings.
  • If you can’t kick your heels to your butt, continue to stretch and practice by doing a little at a time until you’re able to. 
  • Involve the arms if it helps to get a better rhythm going. 

Related: How To Stretch Quads The Correct Way – Hint: You’re Probably Not Doing This

3 Variations 

Here are three variations that you can do to increase the difficulty of butt kicks and really challenge yourself. 

Moving/jogging butt kicks

Perform the exercise as explained above but rather than stand in one place, jog forward while kicking your butt! This should transfer better to more athletic activities and training. If you want to take it up a notch, you can do running butt kicks. 

Single-leg butt kick

Think you can handle a more challenging and explosive variation? Try single-leg butt kicks. It requires more balance and coordination and works the muscles involved to a greater degree. Feel free to take your time at first and progress as you’re able. 

High knees with butt kicks

This variation simply involved performing several seconds of high knees alternated with butt kicks. For example, you’ll perform high knees for 10-15 seconds, followed by 10-15 seconds of butt kicks. 

How To Incorporate Butt Kicks Into Your Training Routine

Butt kicks are a versatile exercise because you can use it as a warmup, to prevent hamstring injury, to improve your cardio fitness, to stretch out your quads, improve your lower body explosiveness, and as part of your sports training. 

If you’re just using butt kicks for the quads stretch and to warm up your hamstrings, or you want to minimize the impact on your joints, then you can do them at a slower pace, no worries.

Read: The Couch Stretch – Why, How-to, and Variations

For better application to sports and explosive movements, we advise picking up the pace and doing these more quickly, to effectively recruit the hamstrings in a more athletic manner. 

Sets/Reps

We recommended doing 3-4 sets of 30 seconds total, at least at first, to get anything out of butt kicks. Then when you’re more advanced, you can increase the duration according to your goals. 

To benefit even more from butt kicks, try out the variations that we’ve provided as they do add an additional and more beneficial element to this exercise or activity. 

Wrapping Up

Butt kicks are a simple activity that almost anyone can do, and because you don’t need any equipment, that means you can do it anywhere which is very convenient. Whether you do it as a warmup, explosive lower-body exercise, cardio activity, or include it as part of your athletic training, there are benefits to be had. Just make sure to start off slow if you’re a beginner and gradually pick up the intensity to get the full experience. 

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Exercise Guides Legs and Glutes
Previous Post

Katrin Tanja Davidsdottir Lands CrossFit 2020 Spirit of the Games Award

Next Post

12 Best Powdered Peanut Butter Products Reviewed for 2023

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Best Compound Shoulder Exercises

The 16 Best Compound Shoulder Exercises and Workouts

The deltoids or shoulders are one of the most eye-catching muscle groups in the human body. It doesn’t matter if...

Best Compound Back Exercises

15 Best Compound Back Exercises + Workouts

Monday is National Chest Training Day in gyms all over the world. That’s hardly surprising, given how satisfying and enjoyable...

Hip Internal Rotation

Poor Hip Internal Rotation: Causes, Side Effects, and 8 Best Exercises

The glutes are the biggest and strongest muscle group in the body. But, they usually do not get the same...

How To Do Side Bridge

How To Do Side Bridges – Tips, Benefits, Variations, Sets/Reps

Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body....

Curtsy Lunge Exercise

Curtsy Lunge Exercise Guide: How To, Benefits, Muscles Worked, and Variations

The curtsy lunge is a functional exercise that can help you build core stabilization, muscle mass, strength, coordination, and balance. Only a...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Can You Drink Coffee While Intermittent Fasting?

B-Stance RDL Guide: Muscles Worked, How-To, Benefits, and Alternatives

Dorian Yates on Optimizing Health with Hormones and Being Fit at 60: ‘I’m 235 Lbs Very Lean & Muscular’ 

Bikini Bodybuilding Legend Ashley Kaltwasser Shares Useful Contest Prep Tips

UFC Superstar Michael Chandler Shares Diet & Training Routine

Shaun Clarida Plans to Break Flex Lewis 212 Olympia Record, Says Nick Walker’s ‘Streamlined’ Look Cost Him

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.