Exercise Tutorial: Butt Kicks
Table of Contents
What Are Butt Kicks
Butt Kicks (also known as Glute Kicks) are a dynamic movement that will help to stretch out the Quadriceps muscle group. Not only are Butt Kicks are great warm-up exercise, they can also be modified or progress to achieve an intense workout! Butt Kicks get there name directly from what the movement resembles – you kicking your own butt!
How to Do Glute Kicks
Place your hands on your butt palms facing up. Bend one knee and allow the heel of your foot to lightly tap your hand. Switch to the other leg. Aim to run and set a marker or count as many steps as desired.
Butt Kicks Form
While Butt Kicks are very simple to learn and perform, you need to ensure that you are performing them correctly to achieve all of the benefits of the movement! Proper Butt Kicks form includes,
Maintaining an upright torso
Keeping the core tight
Ensuring that the foot makes contact with the Glutes or your hand
Performing the Butt Kick at a pace that’s right for you!
As everyone has different experience and flexibility, make sure that you perform the Butt Kick at a pace that is right for you. If you have limited flexibility and are trying to perform the Butt Kick at an intense pace, you can easily only be kicking the leg back to knee height and miss out of the full Quadriceps stretch!
Benefits of the Glute Kicks
Increases hamstring, core, and calf endurance and strength
Great warm-up before a run, jog, walk, or a sport that requires any of the above
Is a great high-intensity exercise with progression variants
Glute Kicks Muscles Worked
Muscles targeted in Glute Kicks are hamstrings, core, calves, and glutes. The hamstrings are responsible for bending the knees so the foot can reach your hand on your butt. The core is what stabilizes and balances your body when you’re on one foot. The calves are the muscles that produce power when running. The glutes (gluteus maximus) are responsible for the leg going back to the foot can touch the hand on the butt.
Why Would You Do Glute Kicks
The Glute kicks are a useful tool when prepping for a run, jog, walk, or any sport that requires the above movements. To increase muscular endurance in the lower body, glute kicks are a great and simple option to include in any training regimen.
Variations of Glute Kicks
Glute Kicks as Fast as You Can (Progression)
With this variation, you will be performing a normal Glute kick, but you will be moving as fast as you can either moving or on the spot.
Glute Kick Jumps (Progression)
With this variation, you will be jumping forward with your feet hip-width apart, and when you jump your knee will bend and your feet will try to touch your butt and you will land at starting position
Standing Glute Kicks Hand on a Wall (Regression)
With this variation, you will be performing a normal Glute kick, but instead of moving forward, you will be standing while having one hand on the wall for balance and have one hand on your butt.
Butt Kicks Alternatives
There are some great Butt Kicks Alternatives available if you are looking to create some variety in your exercise routine! Keep reading below to learn more about these options.
In and Out Crunch
The In and Out Crunch will engage many muscles in the core and your legs. To perform this exercise, have a seat on the ground with your torso upright and legs extending in front of you. Place your palms on the floor just behind the low back to help support the torso. When you are ready, brace the core and elevate both legs. Bring your heels towards the Glutes to create a bend in the knee. Next, re-extend the legs out and away from the body. Continue to bring your legs towards and away from the body without touching the floor. Your legs with be pressed together throughout the movement. Try this exercise for 3 sets of 12-15 reps.
Check out our dynamic stretching article to learn about the importance of warming up!
