Arms Forward Butt Kick
Expert Advice
Keep your movements controlled and focus on bringing your heels as close to your glutes as possible for a good hamstring stretch.
How-to-do Steps
- Stand with feet hip-width apart and arms extended straight in front of you at shoulder height.
- Bend one knee and lift your heel towards your glutes while keeping your arms steady.
- Quickly switch and kick your other heel towards your glutes.
- Continue alternating kicks with a brisk pace, keeping your upper body still.
- Repeat for the desired number of repetitions or time duration.
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Muscles Worked
Arms Forward Butt Kick primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads17%
Hamstrings17%
Calves16%
Glutes16%
Shoulders17%
Chest17%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Arms Forward Butt Kick work?
Arms Forward Butt Kick primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Arms Forward Butt Kick?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Arms Forward Butt Kick suitable for beginners?
Arms Forward Butt Kick is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
