How to do butt kicks
Butt kicks are jogging on the spot while kicking your heels up toward your glutes. They warm up your hamstrings and thighs and get your heart rate up.
Step by step
- Stand tall with your feet hip-width apart.
- Start jogging on the spot.
- Kick each heel up behind you toward your glutes, keeping your thigh pointing down.
- Swing your arms naturally and land lightly on the balls of your feet.
- Keep alternating at a quick, steady pace.
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Common mistakes the coach checks
- Heels not high enough. Kick each heel right up toward your glutes.
- Kicks a bit low. Try to tap your glutes with your heels.
Sets and reps
Do 2 to 4 rounds of 20 to 30 seconds, as a warm-up or in a cardio circuit.
Make it easier or harder
- Easier: Walk on the spot, curling one heel up at a time.
- Harder: Go faster or make the rounds longer.
Stay safe
Land softly, and slow down if you feel a pull in the back or front of your thighs.
Check your form with the AI coach
Prop your phone at hip height, 2–3 m away, whole body in view. Side-on I can see each heel come up to your glutes. Then press Start training and go: there's nothing to pick, the AI detects that you're doing butt kicks, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.
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