Which muscles does the butt kicks work?

The butt kicks mainly works your cardio. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the butt kicks in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Butt Kicks: how to do it and muscles worked

The butt kicks mainly works your cardio, with help from your hamstrings. You need bodyweight (no equipment).

Muscles worked

Main

Cardio

Helping

Hamstrings

How to do the butt kicks

1
Stand tall with your feet hip-width apart and your arms bent at 90 degrees by your sides. Keep your chest up and your eyes forward.
2
Jog in place, kicking each heel up toward your glutes with every step. Keep your thighs pointing down and swing your arms in rhythm with your legs.
3
Land lightly on the balls of your feet and breathe steadily. Work for the time set, such as 20 to 30 seconds, then rest.

Form tip: Keep your torso upright and your knees pointing down instead of leaning forward. Start slowly to protect your hamstrings.

Common questions

Which muscles does the butt kicks work?: The butt kicks mainly works your cardio. It also involves your hamstrings.
What equipment do I need for the butt kicks?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the butt kicks in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.