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Runner's Butt Kick
A dynamic bodyweight drill that activates hamstrings and glutes while stretching quads and calves to warm up the lower body; improves running efficiency and speed as a cardiovascular warm-up.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Abs, Quads
Popularity Score
8
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
7/10Glute Max
Calves
5/10Gastrocnemius
Abs
4/10Rectus Abdominis
Quads
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, knees slightly bent, core engaged, chest up, and arms bent at 90 degrees at your sides.
- Pull one heel toward your glute by contracting the hamstring, keeping the knee slightly forward.
- Pump the opposite arm forward in a running motion.
- Land softly on the ball of your foot under your hips.
- Immediately alternate to the other leg and arm.
- Continue in a quick, rhythmic alternation like jogging in place.
Coaching Tips
Form Cues
- Pull with hamstrings, don't swing.
- Keep core tight.
- Land softly on balls of feet.
- Maintain upright posture.
- Pump arms opposite legs.
Breathing
Breathe naturally in rhythm with the movement; inhale through the nose and exhale through the mouth.
Tempo
1-0-1
Range of Motion
Heel moves from ground to as close to glute as mobility allows, with knee bending to 90 degrees or more; foot lands directly under hips.
Safety
Safety Notes
- Start slow to master form.
- Avoid if acute knee or hip pain exists.
- Don't force range if mobility is limited.
- Land gently to reduce joint stress.
Spotting
No spotting needed; self-perform in open space.
Common Mistakes
- Forcing heel to touch glute, risking strain.
- Leaning forward or arching back.
- Landing on heels, increasing impact.
- Kicking leg backward in an arc.
- Poor arm-leg coordination.
When to Avoid
- Acute knee injuries
- Hip strains
- Lower back pain
Flexibility Needed
- Adequate knee flexion
- Basic ankle dorsiflexion
Build Up First
- Familiarity with running posture
Also known as
Butt Kicks, Bum Kickers, Running Butt Kicks
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