Butt Kicks

Also known as: Butt Kick, Running Butt Kicks, Heel Kicks, Runner's Butt Kicks

Butt Kicks is a compound plyometrics exercise using body only that trains the hamstrings.

Open in MyoAmigo →

Primary muscles: Hamstrings

Secondary muscles: Calves, Quadriceps

How to do it

1. Stand tall with your feet hip-width apart and your arms bent at your sides.
2. Jog in place, kicking one heel up toward your glutes while that knee points at the floor.
3. Land softly on the ball of the foot and switch legs quickly, pumping your arms.
4. Count each heel kick as a rep, or go for time.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Butt Kicks from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

Related Hamstrings exercises

← All exercises · Browse by muscle