1 / 6Butt Kicks
Running on the spot while kicking your heels up toward your glutes. It warms up the hamstrings and gets the heart rate up.
CardioLegs
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Cardio
- Also works
- Legs
- Beginner sets
- 3 × 30–45 sec
- Rest
- 30 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Stand tall with your feet hip-width apart.
- 2Run in place, kicking your heels up toward your glutes.
- 3Keep your knees pointing down.
- 4Move your arms in rhythm.
Common mistakes
- Leaning forward a lot
- Slapping the feet down hard
- Swinging the knees forward instead of keeping them under the hips
Tips
- Keep the knees pointing down and the body upright
- Bring the heels up quickly and lightly
- Move your arms as if running
Questions
What are butt kicks good for?
Warming up the hamstrings and loosening the legs before running or sport.
How long?
Two to three rounds of 20 to 30 seconds as part of a warm-up.
More Cardio exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free