Quick Answer
Butt Kick is a beginner plyometrics exercise that targets your hamstrings and glutes. It uses only your bodyweight. Perform butt kicks while jogging forward.
Video Tutorial
How to Perform the Butt Kick
- 1
Perform butt kicks while jogging forward.
- 2
Focus on bringing heel towards glute with each step.
- 3
Use quick arm pump.
- 4
Maintain forward momentum.
- 5
Continue for distance or time.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Butt Kick isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Butt Kick Jump
Quadriceps, Hamstrings • Body Only
Front Box Jump
Quadriceps, Hamstrings, Glutes • Other
Quick Leap Box Jump
Quadriceps, Glutes, Hamstrings • Other
Lateral Box Jump
Quadriceps, Glutes, Abductors, Adductors • Other
Repetitive Box Jump
Hamstrings, Quadriceps • Other
Single-Leg Box Jump
Quadriceps, Glutes • Other
Frequently Asked Questions
What muscles does the Butt Kick work?
The Butt Kick primarily works your hamstrings and glutes. Secondary muscles include the calves and quadriceps.
What equipment do I need for the Butt Kick?
The Butt Kick needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Butt Kick suitable for beginners?
Yes. The Butt Kick is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Butt Kick should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Butt Kick every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.