🦵 Butt Kicks
Butt Kicks are a beginner knee exercise that targets the quadriceps and hamstrings. Heel-to-buttock dynamic warm-up that primes the quads and hamstrings. They're used to build mobility and flexibility and support general conditioning. Below is how to perform Butt Kicks with correct form, plus the benefits, common mistakes, and how many reps to aim for.
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Benefits of the Butt Kicks
- Strengthens and activates the quadriceps and hamstrings
- Improves mobility
- Improves flexibility
- Great for general conditioning and everyday strength
- Can be done at home with no equipment
- Performed standing, so it's easy to set up
How to do the Butt Kicks
- Stand tall with arms relaxed
- Kick one heel up toward your buttock
- Quickly switch to the other side
- Stay light on your feet
- Keep knees pointing down
How many reps & sets
A common starting point is 2 sets of 20 reps. Progress gradually and stop if you feel sharp pain.
Form tips
- Stay tall
- Light and quick — not forced
Muscles worked
Quadriceps, Hamstrings
When to be cautious
- Acute knee or hamstring pain
Who should do the Butt Kicks?
Butt Kicks are well suited to beginner exercisers looking to strengthen the knee and improve mobility and flexibility as part of general conditioning.
Butt Kicks — FAQ
What muscles do Butt Kicks work?
Butt Kicks primarily target the quadriceps and hamstrings.
How many sets and reps of Butt Kicks should I do?
A common starting point is 2 sets of 20 reps. Progress gradually and stop if you feel sharp pain.
Do I need equipment for Butt Kicks?
No — Butt Kicks need no equipment and can be done at home.
When should I avoid Butt Kicks?
Take care or skip them if you have: acute knee or hamstring pain. When in doubt, check with your physiotherapist.
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