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Cardio · Body Weight
Butt Kick With Row
Butt Kick With Row is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the glutes, calves and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Rhomboids, Trapezius
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius, Soleus
- Shoulders · Deltoids
How to do Butt Kick With Row
- Stand with your feet shoulder-width apart and your arms extended in front of you, palms facing down.
- Bend your right knee to bring your heel towards your buttocks while simultaneously pulling your elbows back to perform a rowing motion.
- Return to the starting position and repeat the movement with your left leg, bringing your left heel towards your buttocks while pulling your elbows back.
- Continue alternating sides for the desired number of repetitions or duration.
Form tips
- Keep your upper body upright to maintain proper form and avoid leaning forward.
- Perform the rowing motion with controlled movements, squeezing your shoulder blades together as you pull your elbows back.
- Ensure each butt kick is high enough to effectively engage the hamstrings.
Butt Kick With Row alternatives
More cardiovascular system exercises
Butt Kick With Row FAQ
What muscles does Butt Kick With Row work?
Butt Kick With Row mainly works the cardiovascular system in the cardio (Biceps Femoris, Semitendinosus, Semimembranosus and Rhomboids). The glutes, calves and shoulders work as secondary muscles.
What equipment do you need for Butt Kick With Row?
None. Butt Kick With Row is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Butt Kick With Row should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Butt Kick With Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Butt Kick With Row burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Butt Kick With Row?
Other exercises for the cardiovascular system include Gym Rowing Machine Fast Speed, Ski Ergometer Cross Country Ski Alternating Arm Pull, Ski Ergometer Cross Country Ski Reverse Lunge Pull and Sled Battle Rope Pull.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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