Exercise Library / Butt Kicks
Butt Kicks
Fast, springy hamstring cardio — heels to glutes, on the spot.
Muscles worked
Primary Hamstrings
Tap a muscle to explore it on the interactive muscle map.
How to do it
- Run on the spot, kicking your heels up toward your glutes.
- Stay tall — chest proud, eyes ahead.
- Keep your knees pointing down, thighs vertical.
- Quick, light contacts on the balls of your feet.
- Pump your arms in rhythm like an easy sprint.
Common mistakes
- Leaning forward. Folding at the hips shortens the heel path and shifts strain to the lower back.
- Knees drifting forward. If the thighs swing, it becomes a jog — the hamstring snap only happens with knees pointing down.
- Slow, heavy tempo. This is a spring drill; grinding it out slowly loses the elastic rebound that makes it work.
What the camera coach watches
These are the exact checks FitFormBuddy runs on every rep of butt kicks — and what it says when you drift:
- Upright torso“stay tall — kick your heels up behind you”
Get real-time form cues on this exercise
FitFormBuddy watches through your camera and coaches you mid-set — reps counted, mistakes called out as they happen.
