CARDIO · CARDIO
Butt Kick
A running-in-place drill emphasizing a quick heel-to-glute action.
Primary musclesHamstrings, Calves
Secondary musclesQuads, Core
EquipmentBodyweight
DifficultyBeginner · Conditioning
How to perform
- Stand tall with a relaxed upper body.
- Alternate bringing the heels toward the glutes.
- Keep the rhythm light and controlled.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the hamstrings as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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