Butt Kick and Jumping Jack
Expert Advice
Keep your pace steady and rhythmic, and focus on bringing your heels close to your glutes to maximize hamstring engagement.
How-to-do Steps
- Begin by standing with your feet shoulder-width apart.
- Perform a butt kick by jumping and bringing your heels towards your glutes.
- Quickly transition into a jumping jack by jumping again and spreading your legs and arms out to the sides.
- Return to the starting position and repeat the sequence for the desired number of repetitions.
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Muscles Worked
Butt Kick and Jumping Jack 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
Quads16%
Hamstrings16%
Calves16%
Glutes16%
Shoulders18%
Chest18%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Butt Kick and Jumping Jack work?
Butt Kick and Jumping Jack 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 Butt Kick and Jumping Jack?
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 Butt Kick and Jumping Jack suitable for beginners?
Butt Kick and Jumping Jack 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.
