Butt Kicks
Also known as: Standing Butt Kicks
CardioWarm-up
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Body Part: Legs
Description
Stand upright with your hands together in front of your chest. Bend one knee to lift the heel toward your glute, letting that thigh move slightly outward, then put the foot down and change legs. Alternate in a steady standing rhythm without running, jumping or swinging your arms.
How to Perform
- Stand tall with your feet about hip-width apart.
- Hold your hands together in front of your chest.
- Shift your weight onto one leg without leaning your torso.
- Bend the other knee and lift that heel toward your glute, letting the thigh move slightly outward.
- Lower the foot with control and settle your weight on it.
- Repeat with the other leg and continue alternating at a steady pace.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Settle your balance before lifting the next heel.
- Use a smooth pace that gives you time to place each foot.
- Keep your chin level and look forward.
- Breathe naturally throughout the repetitions.
- Let the working thigh open only slightly, keeping the motion comfortable.
Common Mistakes
- Leaning the torso backward as the heel rises.
- Arching the lower back to bring the foot higher.
- Turning the movement into a run or repeated jumps.
- Swinging the arms instead of keeping the hands at the chest.
- Kicking the whole leg backward rather than bending the knee.
- Letting the supporting knee collapse inward.
Recommended Exercises
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