Butt Kicks
Jogging in place while kicking the heels up towards the glutes. A running drill and warm-up that engages the hamstrings and raises heart rate.
Primary muscles
- Hamstrings
- Cardiovascular System
Secondary muscles
- Calves (Gastrocnemius)
- Quadriceps
- Hip Flexors
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 20–40s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet hip-width apart and arms bent.
Jog on the spot or slowly forward.
On each step, flex the knee to bring the heel up towards the glutes.
Land lightly on the balls of your feet.
Keep your thighs roughly vertical and pump your arms.
Breathing: Breathe rhythmically in time with your steps.
Coaching tips
Heels to glutes
Quick feet
Stay tall
Common mistakes
Leaning forward at the waist
Heels not reaching up
Landing on the heels
Safety notes
Start slowly if your hamstrings are cold or tight.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.