Butt Kicks: Benefits, Tips, and Easy Guide on How to Do Butt Kicks

Aug 04, 2020 05:00 PM

Butt Kicks - Photo by tembela bohle from Pexels

Tripboba.com - Butt kicks are so popular among runners and athletes. It's also known as bum kicks or butt kickers. Butt kicks are usually for warm-up exercise.

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Many people also do this exercise for their workout in so many ways. It can be modified for all training levels.

But, do you know which part of the body that is targeted by butt kicks? To find out the answer, keep reading this article to the very end! 

1. What are the benefits of butt kicks exercise?

Butt kicks are jump training or plyometric exercise. This is a powerful exercise for your cardiovascular system. By using only your own body as the resistance, you can boost your muscle strength.

Butt kicks exercise is so important for athletes as a key running drill to get good form, the efficiency of their stride or move, and protection of injury. Especially, butt kicks can help you to speed up your hamstring contractions and run faster.

Also, this explosive exercise is good for both of your hamstring muscles and glutes. It can be done as a dynamic stretch for your quads. Not only for legs, but butt kicks can also work your core, arms, and back muscles if you pump your arms while doing butt kicks. 

2. How to do butt kicks?

Now that you know the benefits of butt kicks, let's move to the step-by-step guide to do butt kicks.

STEP 1. Start by standing with your feet apart about hip-distance and your arms at your side. STEP 2. While tightening your hamstring muscles, bring your right heel to your buttocks slowly.

STEP 3. Place the ball of your right foot back on the ground. Then, bring your left heel to your buttocks slowly.
STEP 4. Do this move a few more times. Switch your heels and try to build speed gradually.
STEP 5. Then, continue alternating your right and left heels. Feel your move until you feel like you are jogging in place.
STEP 6. To work your upper body at the same time, pump your arms while doing this move. Pump your right arm forward at a 90-degree angle if your left heels are kicking your buttocks.
If your left heel is kicking, pump your left arm forward.
STEP 7. Do the drill for at least 30 seconds and focus on quick leg turnover.
STEP 8. Increase the duration to improve your body. 

3. How to do butt kicks for beginners

Focus on the general move of Butt kicks first before you build up speed. And then follow the steps below.

STEP 1. Move your right heel to your buttocks by contracting your hamstring muscles.
STEP 2. Place the ball of your foot back to the ground. Then, slowly bring your left heel to your buttocks.
STEP 3. Do it a few more times. Alternate your legs and widen your position if it's needed.
STEP 4. You can try rocking side to side while keeping your arms stay still.
STEP 5. If you already feel comfortable with the form, you can increase the speed, time, and add your arms. 

4. How to do butt kicks for intermediate and advanced fitness levels

If you want challenging moves of butt kicks, there are two variations to follow.

a. Alternate with high knees

Feel bored of keeping your thighs upright with the floor? You can work your muscles by doing high kicks with your butt kicks. Now, follow the steps!

STEP 1. Do a set of eight butt kicks.
STEP 2. Then, do a set of eight high kicks. You can do it by running on the spot and lift your knees up as high as you can. Same as butt kicks, always land on the balls of your feet gently.
STEP 3. Switch between sets of eight classic butt kicks and eight high knees.
STEP 4. You can do it for 30 seconds to start, then 30 seconds to rest.
STEP 5. Repeat this exercise 3 times and make sure to rest in between each set.
STEP 6. To improve your fitness, try to make the duration longer.

b. Moving butt kicks

In this variation, you will move forward as you tweak the basic motion. Here's the way.

STEP 1. Bring up your knees in front of you like you're going to do a high kick. Then, bring your foot under your leg so your heel touches your buttocks.
STEP 2. Moving forward. You can start slowly and take a step. You will feel like running with high knees touching your butt.
STEP 3. Land gently on the ball of your foot with your foot landing beneath your hips.
STEP 4. Do it for 10 to 20 yards and repeat three or four times.

5. Safety tips for Butt Kicks

Even though butt kicks exercise focuses on the legs, but it's important to do it with proper form throughout your body. You could sprain or strain your muscle if you do it incorrectly. To avoid it, don't forget to:

  • Start slowly before taking a move.
  • Make sure that your spine is neutral, the chest is open, and the core is tightened.
  • Land gently on the balls of your feet.
  • Focus more on contracting your hamstring when lifting your leg than pushing off the ground.

Warming up before do this exercise is important because it will ensure that your muscles are warmed up and ready for butt kicks. Also, it could lower the risks of injury.


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