Exercise
Butt Kicks
A quick cardio exercise where you jog in place while kicking your heels up toward your glutes. Keep your torso upright, maintain a steady rhythm, and let momentum naturally bring your heels upward rather than forcing them.
Also called: Heel Flicks · Equipment: bodyweight · Pattern: compound
How to do it
Step by step
- Stand upright with feet hip-width apart and arms bent at 90 degrees.
- Begin jogging lightly in place while focusing on bringing your heels toward your glutes with each step.
- Drive your right heel up while simultaneously driving your left heel up in rapid succession.
- Keep your knees pointing forward and maintain a steady, rhythmic pace throughout.
- Maintain good posture with your core engaged and continue for the desired time or rep count.
Muscles worked
What it trains
Mainly Hamstrings.
Programming
What the research says
Alternatives · VALDA FLEX
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the butt kicks in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.