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Double-Leg Butt Kick
Dynamic bodyweight plyometric exercise involving quick heel kicks to glutes, targeting hamstrings, glutes, and quads to boost cardiovascular health, running efficiency, and lower body power; ideal for warm-ups and conditioning.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Calves, Hip Flexors
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Quads
7/10Rectus Femoris
Calves
4/10Gastrocnemius
Hip Flexors
3/10Iliopsoas
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, knees slightly bent, core engaged, arms at sides or ready to pump.
- Slightly squat to initiate movement.
- Jump lightly off the ground while bending knees sharply.
- Drive heels back toward glutes using hamstrings and glutes.
- Pump arms in running motion if desired.
- Land softly on balls of feet with bent knees.
- Repeat rapidly for duration or reps.
Coaching Tips
Form Cues
- Drive heels to glutes
- Keep core tight
- Land on balls of feet
- Pump arms rhythmically
- Stay on toes
Breathing
Inhale during preparation and exhale forcefully on each kick while bracing core.
Tempo
1-0-1
Range of Motion
Begin from standing position and kick heels to touch glutes, maintaining upright torso throughout.
Safety
Safety Notes
- Warm up thoroughly to prevent strains
- Avoid if acute hamstring or knee issues
- Land softly to reduce impact
- Consult professional with conditions
Spotting
Not required for bodyweight exercise; perform in open space.
Common Mistakes
- Kicking with momentum only
- Landing on heels
- Arching lower back
- Rushing without control
- Neglecting core engagement
When to Avoid
- Hamstring strains
- Knee injuries
- Lower back pain
Flexibility Needed
- Ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic coordination
- Proper warm-up
Also known as
Double Butt Kicks, Butt Kicks Drill, Heel to Glute Kicks
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