Butt Kickers

What are Butt Kickers?

A Butt Kicker is a cardiovascular move often used as a warm-up since it slowly increases your heart rate. However, it is also a key move for runners looking to increase their stride. Butt kickers involve kicking your shins back behind you to touch your buttocks with the bottom of your foot. The movement utilizes the hamstrings while stretching the flexors and quadriceps. Butt kickers are an effective glute-building move and they are suitable for all fitness levels.

How do you do Butt Kickers?

  • Step 1

    Stand up straight with your legs slightly wider than your hips. Bring one heel off the floor toward your glutes. At the same time, match this movement with the opposite-side hand coming up towards your shoulder, like you’re running.

  • Step 2

    Repeat this movement on the other side, again with the opposite arm coming up towards your shoulder. Continue the exercise at your desired speed -- move slowly to strengthen or quickly to boost cardio.

How do you modify Butt Kickers?

  • Butt Kickers for Prenatal

  • Butt Kickers for Beginners

  • Advanced Butt Kickers

  • Butt Kickers for Tight Ankles

  • Butt Kickers for Weak Knees

What are the benefits of Butt Kickers?

  • Glute Strength

  • Leg Stretch

  • Cardio

Expert opinion

Butt kickers are great for so many different reasons.

They are effective at sculpting the glutes while providing a dynamic stretch for the front of the hip and quadriceps. By increasing your range of movement to include a deep bend at the knees between every alternating kick, you will feel cardiovascular activity begin as well. By raising the heart rate with this sculpting move, you are burning more calories and fat while target toning.

Jillian Dreusike,Allongée in Philadelphia

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