Butt Kicks

Body Part: Legs

Muscle: Hamstrings

Equipment: Body Weight

Butt Kicks are a bodyweight running drill where the heels rhythmically lift toward the glutes while you jog in place or move forward. The hamstrings flex the knees, while the calves, quads, glutes, and core help with rhythm, posture, and soft landings.

This drill is commonly used in warmups and conditioning because it raises heart rate while preparing the legs for faster movement. The goal is quick, relaxed heel recovery rather than forcing the heel to hit the glute. Good posture and elastic foot contact matter more than kicking aggressively.

Set up tall with the feet under the hips, arms moving naturally, and the core lightly braced. Begin with a gentle jog, lift one heel toward the glutes, then alternate sides in a steady rhythm. Land softly on the balls of the feet and keep the knees pointing down rather than driving forward like high knees.

Use Butt Kicks before running, jumping, lower-body lifting, or as part of a bodyweight conditioning circuit. Start slowly and increase speed only if posture stays tall. Stop or slow down if the lower back arches, the knees feel irritated, or landings become loud.

Instructions

• Stand tall with your feet under your hips and arms relaxed at your sides.
• Brace lightly and keep your chest lifted.
• Begin jogging softly in place on the balls of your feet.
• Lift one heel toward the same-side glute by bending the knee.
• Lower that foot softly as the opposite heel lifts.
• Keep alternating sides in a quick, even rhythm.
• Let your arms swing naturally like an easy run.
• Continue for the target time while keeping posture upright.

Tips & Tricks

• Land softly and quietly to reduce impact through the ankles and knees.
• Keep the knees pointing mostly down instead of driving them forward.
• Start with a slow rhythm before turning it into a fast warmup drill.
• Do not force heel-to-glute contact if it makes you arch your back.
• Keep the shoulders relaxed and arms swinging naturally.
• Stay tall rather than leaning forward from the waist.
• Use shorter intervals if your foot contacts get sloppy.
• Wear supportive shoes or use a forgiving surface for longer conditioning sets.

Frequently Asked Questions

What are butt kicks good for?

They are useful for warming up, conditioning, and preparing the hamstrings and legs for faster movement.

What muscles do they work?

They mainly involve the hamstrings, with help from the calves, quads, glutes, and core.

Should my heels touch my glutes?

They do not have to. Aim for a comfortable, quick heel lift with good posture.

Are Butt Kicks cardio?

Yes. Performed continuously, they raise heart rate while also warming up the legs.

Should my knees come forward like high knees?

No. The knees stay more downward while the heels recover toward the glutes.

Can beginners do Butt Kicks?

Yes. Start slow, use a small heel lift, and focus on soft landings.

Why does my lower back arch?

You may be kicking too hard or leaning forward. Keep the ribs down and use a smaller heel lift.

How long should I do them?

Use short warmup intervals such as 15 to 30 seconds, or longer conditioning intervals if posture stays clean.