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Butt kicks are a dynamic cardio and warm-up drill where you jog in place while kicking your heels up toward your glutes. They primarily work the hamstrings through repeated knee flexion, while the quads, calves, and hip flexors stay active and your heart rate climbs. Stand tall, then rapidly bring one heel up toward your seat and switch legs in a running rhythm, letting your arms swing naturally as if jogging. Stay light on the balls of your feet, keep your torso upright, and avoid leaning forward or arching your back. Aim for a quick, springy cadence rather than big, slow kicks. Butt kicks loosen and activate the hamstrings, raise your core temperature before a workout, and reinforce a running form that brings the heels under the hips. Use them in a dynamic warm-up or as a cardio interval.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.