Butt Kicks
Expert Advice
Keep your upper body steady and focus on bringing your heels to your glutes to maximize hamstring engagement.
How-to-do Steps
- Begin by standing with your feet hip-width apart.
- Flex the knee and kick your right heel up towards your glutes.
- Return your right foot to the ground and quickly repeat with your left foot.
- Continue alternating kicks with a light jog in place, keeping the pace steady.
- Pump your arms in sync with the motion of your legs to maintain balance and intensity.
Track Butt Kicks in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Butt Kicks primarily targets the Glutes, Hamstrings, Calves, Quads, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes30%
Hamstrings30%
Calves20%
Quads20%
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 Kicks work?
Butt Kicks primarily targets the Glutes, Hamstrings, Calves, Quads. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Butt Kicks?
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 Kicks suitable for beginners?
Yes, Butt Kicks is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
