Butt Kickers

Butt Kickers

Butt kickers are a dynamic warm-up exercise that helps to engage your leg muscles and increase your heart rate. Here’s a step-by-step guide on how to perform butt kickers:

Video Instructions on How to Do Butt Kickers

Muscles Targeted:

  • Hamstrings
  • Quadriceps
  • Calves


  1. Stand Tall: Begin by standing upright with your feet hip-width apart. Ensure that your posture is straight, and your core is engaged.
  2. Start Jogging in Place: Begin jogging in place at a slow to moderate pace. Lift your knees slightly as you jog to create a dynamic movement.
  3. Kick Your Heels Up: As you jog in place, focus on kicking your heels up towards your glutes with each step. Aim to make contact between your heels and your glutes on each stride.
  4. Maintain a Rhythmic Motion: Keep a steady and rhythmic motion throughout the exercise. The goal is to engage the muscles in the back of your legs, particularly the hamstrings, by bringing your heels up towards your buttocks.
  5. Use Your Arms: Allow your arms to move naturally with the jogging motion. You can bend your elbows at a 90-degree angle and swing your arms in coordination with your legs for balance.
  6. Continue for a Set Time or Distance: Perform butt kickers for a specific duration (e.g., 1-2 minutes) or cover a certain distance. This exercise is often included as part of a warm-up routine, so it’s not typically done for an extended period.


  • Start Slow: Begin with a slow pace and gradually increase the intensity as your muscles warm up.
  • Focus on Form: Ensure proper form by kicking your heels up and keeping your movements controlled.
  • Land Softly: Land on the balls of your feet to reduce impact on your joints.
  • Modify Intensity: If needed, you can modify the intensity by adjusting the speed or height of your kicks.

Safety Precautions:

  • If you have any existing knee or ankle issues, consult with a healthcare professional before performing butt kickers or any high-impact exercise.
  • Listen to your body, and if you experience pain (other than the normal muscle fatigue associated with exercise), stop the activity.

Incorporate butt kickers into your warm-up routine to enhance flexibility, increase blood flow, and prepare your muscles for more intense physical activity.