Butt kicks are a cardio warm-up drill where you run in place rapidly kicking your heels up toward your glutes. They activate the hamstrings, build cardiovascular conditioning, and improve running mechanics. They are a staple drill in track and field warm-ups.
Muscle Group
Calves, Cardio, Hamstrings
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Activates the hamstrings dynamically
- Excellent warm-up for running and lifting
- Builds cardiovascular conditioning
- Improves running mechanics
- No equipment needed
- Time-efficient warm-up drill
How to perform
- Stand tall with feet hip-width apart. Arms bent at 90 degrees, ready to pump.
- Begin running in place by quickly kicking your right heel up toward your right glute.
- As your right foot returns, kick your left heel up toward your left glute.
- Continue alternating rapidly. Aim to bring your heels to your glutes (or as close as your flexibility allows).
- Pump your arms in opposition to your legs.
- Stay on the balls of your feet. Land softly.
- Keep your torso upright — do not lean forward.
- Perform for 20 to 45 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary