Butt Kicks
Jog in place snapping the heels toward the glutes with a fast cadence and light foot contact.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Cardio, Hamstrings
- Equipment
- Bodyweight
- Movement
- Conditioning
Sets and reps
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
- Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the cardio, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Butt Kicks work?
- The Butt Kicks mainly works the cardio and hamstrings.
- What equipment do you need for the Butt Kicks?
- None: it is a bodyweight exercise.
- How many sets and reps of the Butt Kicks?
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
- What can I do instead of the Butt Kicks?
- Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.
Program it for your clients
Coaches add the Butt Kicks to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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