Butt Kicks
Learn how to do Butt Kicks with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Butt Kicks is a No equipment exercise that primarily targets the Hamstrings. It has a MET value of 5, meaning a 70 kg person burns approximately 175 calories in a 30-minute session.
How to Do Butt Kicks
A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve running mechanics.
💡 Instructions:
Stand tall with your core engaged and shoulders relaxed.
Start jogging in place, bringing your heels up toward your glutes.
Keep the movement light and springy, using your arms naturally.
Maintain a consistent rhythm and avoid leaning too far forward.
⚠️ Common mistakes:
Leaning excessively forward or backward
Not bringing the heels high enough
Stiff upper body with no arm movement
Landing heavily instead of light, quick steps
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Start Free TrialMuscles Worked by Butt Kicks
Equipment
- No equipment
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Butt Kicks
- Type
- No equipment exercise
- Primary muscle
- Hamstrings
- Secondary muscles
- None
- MET value
- 5
- Calories (30 min, 70 kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
More Cardio Exercises
FAQ: Butt Kicks
What muscles does Butt Kicks work?
Butt Kicks primarily targets the Hamstrings.
How do you do Butt Kicks correctly?
A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve...
Is Butt Kicks good for beginners?
Butt Kicks has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Butt Kicks?
Butt Kicks requires: No equipment.
What are the benefits of Butt Kicks?
Butt Kicks strengthens the Hamstrings, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Butt Kicks?
Similar exercises to Butt Kicks include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Butt Kicks better than Bike?
Both Butt Kicks and Bike target the Hamstrings. Butt Kicks uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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