How to Do Butt Kicks

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Butt kicks are a great warmup exercise for runners. They improve your form and flexibility, strengthen your hamstrings, and get blood flowing to your legs so you’re less likely to experience strains and injuries.

Here are 11 tips to help you perform butt kicks and get the most out of your workout.

1

Start with your feet hip-width apart.

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    Let your arms hang by your side or bend your elbows like you would if you were jogging. [1]
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2

Breathe in, then exhale as you kick back.

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    It’s important to breathe properly during any sort of exercise. As a rule, it’s best to exhale during the part of the movement where your muscles are doing the most work. [2] Breathe in as you get ready to kick, then breathe out when you lift your leg up and back. Breathe in again as you lower your leg.
    • If you have trouble remembering when to breathe, memorize the phrase “Exhale on Exertion.”
3

Kick up one heel towards your butt.

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    Try to touch your heel with your butt. If you can’t quite reach your butt, don’t worry—just get as close as you can! [3]
    • When you’re done, bring your foot back down to the floor. Touch down lightly on the ball of your foot. [4]
    • Keep your hips and shoulders square, and make sure your leg swings straight back instead of out to the side.
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4

Switch to the other side.

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    Keep switching back and forth between your legs. Stick to a slow, easy pace at first so you can focus on form. [5]
5

Pump your arms at the same time.

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    This will increase the intensity of the exercise a little. Bend your arms 90° at each elbow, just like you would if you were running or jogging. [6]
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6

Pick up the pace.

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    Do quick alternating steps for 20-60 seconds to get your blood pumping. [7] Don’t forget to pump your arms at the same time! [8]
    • While you’re still learning how to do butt kicks, focus on proper form instead of speed. For example, you might do 20 or 30 reps without worrying about how long it takes to complete the set.
    • As you pick up speed, keep focusing on form. Keep your back straight and your shoulders and hips square.
    • When you’re using butt kicks as part of a dynamic warmup, aim to do them for about a minute before moving on to another stretch or exercise.
7

Turn it into a dance move by raising your arms.

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    Start out at a jogging pace with your arms bent at your sides. Then, alternate raising your arms to the ceiling and bringing them down to your sides with every kick. [9]
    • Turn on some lively workout music and kick along to the beat!
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8

Vary the move by pulling your heel straight up.

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    Instead of swinging your heel up and around to kick the back of your butt, pull it straight up beneath you. Try to touch the bottom of your butt, where you feel your ischium (or “sit bone”). [10]
    • In this variant, your knee will stick out slightly in front of you as you complete the kick, rather than pointing down at the ground.
    • Focus on letting each foot land softly instead of stomping down hard when you complete the kick.
9

Do butt kicks while jogging forward.

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    Instead of standing in one place as you do your kicks, jog forward. As you lift each leg off the ground, bend your knee sharply to kick your heel back toward your glute. Land on the balls of your feet. [11]
    • Running butt kicks are a great way to get more spring in your step and improve the form of your footfalls for better shock absorption.
    • This exercise is also great for strengthening your quadriceps (a group of muscles in the front of your thigh).
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10

Incorporate butt kicks into a pre-running warmup routine.

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    Before you start running or doing any other cardio exercise, spend 5 minutes doing dynamic stretches and exercises, including butt kicks. To target other muscles in your legs and improve your flexibility, try a routine that also includes about 1 minute each of: [12]
    • Rotation running. Jog straight ahead, but twist your torso around to look behind you every 2-3 steps.
    • Walking or jogging backwards.
    • High knees. Bring your knees up toward your chest as you jog forward or in place.
    • Side shuffles. Stand with your shoulders and hips square and move sideways, springing lightly off the balls of your feet.
    • Cariocas. Run sideways while alternately crossing your legs in front of each other.

Techniques, Routine, and Alternate Exercises

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Exercise for Great Buttocks
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Expert Q&A

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  • Question
    How fast should I go?
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Kai Ng
    Certified Running Coach
    Expert Answer
    Don't rush through the exercise, especially as a beginner. Walk through it instead of running through it. Focus on using good form so you get the most benefit out of the exercise.
    Thanks! We're glad this was helpful.
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  • Question
    What should I do with my knees?
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Kai Ng
    Certified Running Coach
    Expert Answer
    Bring them up to about hip level as you're doing the exercise. You want to get your knees going up at the same time as you bring up your heels.
    Thanks! We're glad this was helpful.
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      Tips

      • Add ankle weights to make it more difficult. Just make sure to work slowly and reduce the number of reps you do until you get more comfortable with the weight.
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      • Make sure to stretch your hamstrings when you finish working out to keep your muscles from getting strained.
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      Warnings

      • Work up to difficult variants slowly so you don't strain your knees. Start with 10-second intervals before gradually increasing the time spent doing butt kicks.
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      References

      1. ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
      2. ↑ https://extension.psu.edu/balance-breathing-and-flexibility
      3. ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
      4. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/3813/the-dynamic-warm-up-every-runner-should-try/
      5. ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
      6. ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
      7. ↑ https://www.dignityhealth.org/articles/warm-up-exercises---butt-kicks-and-knee-highs
      8. ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
      9. ↑ https://www.cnn.com/2021/03/12/health/dance-cardio-fitness-health-wellness/index.html
      1. ↑ https://ptsportswellness.wordpress.com/2013/12/04/running-drills-modified-butt-kicks/
      2. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/3813/the-dynamic-warm-up-every-runner-should-try/
      3. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/3813/the-dynamic-warm-up-every-runner-should-try/

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