Primary muscles: Hamstrings, glutes
Secondary muscles: Abs, legs, arms, back
Equipment: No equipment
BUTT KICKS INSTRUCTIONS
1. Stand tall with your feet shoulder-width apart and face forward.
2. Start kicking your feet up, until the heels touch the glutes, and pump your arms at the same time.
3. Repeat until set is complete.
PROPER FORM AND BREATHING PATTERN
While doing the butt kicks exercise remember to keep your shoulders back, your abs tight, to open up your chest and to land slowly on the balls of your feet. Keep your arms close to your torso and your elbows bent at a 90-degree angle. Breathe out as you kick back and maintain a steady and stable pace. Pump your arms in sync with the opposite leg.
The butt kicks exercise is a great cardiovascular move that warms up the body, keeps the heart rate up and helps you burn some calories. This is a great warm up exercise for your legs because it strengthens the hamstrings and helps prevent injuries.
SETS AND REPS
Keep the movement slow, until you’ve perfected it, and kick your feet as high as possible. Once you’re happy with your form, pick up the pace and try to complete 2 or 3, 30 second to 1 minute, sets.
To calculate the number of calories burned doing butt kicks, enter your weight and the duration of the exercise: