Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Cardio · Body Weight
Butt Kicks
Butt Kicks is an intermediate isolation cardio exercise that works the cardiovascular system (cardio), with the calves and glutes 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
- Isolation
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Glutes · gluteus maximus, gluteus mideus
How to do Butt Kicks
- Stand with your feet shoulder-width apart and your arms relaxed by your sides.
- Begin by jogging in place, lifting your heels towards your buttocks with each step.
- Alternate lifting your right and left heels in a quick, continuous motion, keeping your knees pointing down. Swing your arms naturally with each step, allowing them to move opposite to your legs for balance.
- Maintain a steady pace for the desired duration or number of repetitions.
Form tips
- Keep your upper body upright and avoid leaning forward to maintain proper form.
- Engage your core to support balance and stability throughout the exercise.
- Focus on a quick, light motion with each heel lift to effectively engage your hamstrings.
Butt Kicks alternatives
More cardiovascular system exercises
Butt Kicks FAQ
What muscles does Butt Kicks work?
Butt Kicks mainly works the cardiovascular system in the cardio (Biceps Femoris, Semitendinosus and Semimembranosus). The calves and glutes work as secondary muscles.
What equipment do you need for Butt Kicks?
None. Butt Kicks is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Butt Kicks 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 Kicks good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Butt Kicks 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 Kicks?
Other exercises for the cardiovascular system include Indoor Cycling Spinbike, Ski Ergometer Cross Country Ski Flyes, Indoor Cycling Spinbike Sprint and Stepmill Machine Steps.
For developers
Use Butt Kicks in your app
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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_HUKEPY" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_HUKEPY", "name": "Butt Kicks", "model": "male", "counterpartId": "ex_VITZDN", "target": "Cardiovascular System", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_HUKEPY/mp4-720.mp4?…", "poster": "https://…/ex_HUKEPY/poster.jpg?…" } }