Standing Butt Kick
Expert Advice
Perform the kicks at a controlled pace to maintain balance and ensure proper muscle activation.
How-to-do Steps
- Stand with feet hip-width apart and hands on hips or extended for balance.
- Flex one knee and kick your heel up towards your glutes.
- Lower the leg back down and repeat the kick on the same side for the desired number of repetitions.
- Switch legs and perform the same number of repetitions.
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Muscles Worked
Standing Butt Kick primarily targets the Quads, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Standing Butt Kick work?
Standing Butt Kick primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Standing 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 Standing Butt Kick suitable for beginners?
Standing 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.
