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how to do butt kicks

Jogging in place while flicking your heels toward your seat, butt kicks warm up the hamstrings and calves and raise your pulse without needing space to move forward. They are a classic warm-up because they rehearse quick, light footwork and loosen the backs of your thighs before lunges or hinges. They are about as easy as cardio drills get, so they rarely challenge fitness on their own. Use them as a warm-up or between strength sets, and choose skater hops or high knees when you want real conditioning.

▶ watch butt kicks on the dedicated video page

primary musclescalves, hamstrings
also worksglutes, quads
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Stand tall with feet hip-width apart, arms bent at your sides.
  2. Jog in place while kicking your heels up toward your glutes.
  3. Pump your arms in rhythm with your legs, maintaining a quick cadence.
  4. Continue for the prescribed time or number of reps, keeping your torso upright.

how much: Start with 3 rounds of 30–40 seconds, and build speed before adding time.

form tips from the wandelbar coaches

  • Keep your thighs pointing at the floor so only your lower legs swing back.
  • Stay light on the balls of your feet with your heels barely touching down.
  • Pump your arms at the same quick rhythm as your feet, elbows bent near 90 degrees.

common mistakes

  • Driving the knees forward so it turns into high knees — keep knees under hips and flick the heels straight back.
  • Leaning forward at the waist as you speed up — stack your shoulders over your hips and look ahead.
  • Landing heavily on flat feet — shorten each contact and let the calves spring you up.

make it easier or harder

easier
March in place and curl one heel back at a time, without jogging.
harder
Speed up the cadence for 10-second bursts within each round while keeping the torso tall.
quieter
For a quiet version, stand tall and curl one heel toward your seat at a time, alternating quickly without leaving the floor.
butt kicks mid-stride: one heel near the seat, thigh vertical, arms pumping
butt kicks — correct starting position

similar bodyweight exercises

jumping jacks open position: feet wide, arms overhead forming an X shape jumping jacks skater hops landing: balanced on one bent leg, other leg crossed behind, arms swinging skater hops calf raises top position: standing tall on the balls of both feet, heels lifted calf raises single-leg deadlift mid-rep: torso and back leg level with the floor, standing knee soft single-leg deadlift cossack squats at the bottom: one knee deeply bent, other leg straight, toes up cossack squats good mornings mid-hinge: hands behind head, flat back, torso tilted forward, knees soft good mornings

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