Full Body · Conditioning
Butt Kicks
Butt kicks are a running drill where you jog on the spot or move forward while kicking each heel up towards your glutes. They warm up the hamstrings and quads, raise the heart rate and reinforce quick heel recovery in the running stride. Coaches use them mainly as part of a dynamic warm-up before running, sport or lower-body training.
Also known as: Butt kickers, Heel flicks, Butt kick drill, Heel kicks
- Muscle group
- Full Body
- Movement pattern
- Conditioning
- Type
- Compound
- Equipment
- None
- Difficulty
- Beginner
What muscles does the butt kicks work?
Primary movers
- Hamstrings
- Calves
Assisting muscles
- Quadriceps
- Hip flexors
- Gluteus maximus
- Core
The hamstrings bend the knee to bring the heel towards the glutes. Doing this quickly and repeatedly warms them up and prepares them for sprinting.
As the heel rises, the quads at the front of the thigh are stretched. Butt kicks therefore double as a dynamic quad stretch.
The calves push off on each step and absorb the landing, staying active throughout the drill.
In running, the heel recovery phase brings the foot up under the hips after push-off. Butt kicks drill a quick, compact recovery, which coaches believe helps runners reposition the leg more efficiently.
How to do the butt kicks
Setup
- 1
Stand tall with feet hip-width apart.
- 2
Bend your elbows to about 90 degrees, ready to swing your arms.
- 3
Brace your core lightly and look ahead.
Execution
- 1
Jog on the spot, kicking one heel up towards your glutes.
- 2
Quickly switch legs, kicking the other heel up as the first foot lands.
- 3
Keep your knees pointing down rather than forward.
- 4
Land on the balls of your feet, light and quick.
- 5
Pump your arms in time with your legs.
- 6
Move forward slowly if you have space, or stay on the spot.
Common butt kicks mistakes
Knees drifting forward
Letting the knees rise forward like high knees, which changes the drill.
The fix: Keep the thighs roughly vertical, with the knees pointing at the floor.
Leaning forward
Bending at the hips, which reduces quad stretch and disrupts running posture.
The fix: Stand tall with a neutral spine.
Heavy landings
Landing on the heels, which sends impact through the knees.
The fix: Stay on the balls of your feet with a quick rhythm.
Too slow
Moving lazily, which turns the drill into a slow jog.
The fix: Aim for a quick cadence with each heel snapping up.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Warm-up | 2 | 20–30 s | Bodyweight | 15–30 s |
| Running drill | 2–3 | 15–20 m | Bodyweight, travelling | 30–45 s |
| Conditioning | 4–6 | 20–30 s | Bodyweight, fast pace | 30 s |
Butt kicks are mainly a warm-up and running drill rather than a strength exercise. Combine them with high knees, leg swings and skips in a dynamic warm-up before running or leg training. Two sets of 20 to 30 seconds is enough to prepare the legs.
Running the butt kicks in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayButt Kicks variations and alternatives
High Knees
AlternativeThe opposite drill, driving the knees up to train the hip flexors.
A-Skip
HarderA skipping drill with high knee drive, used to teach sprint mechanics.
Walking Butt Kicks
EasierKicking the heel up at walking pace removes the impact.
Jumping Jacks
AlternativeAnother simple, no-equipment warm-up exercise.
Frequently asked questions
What muscles do butt kicks work?
Mainly the hamstrings and calves, with the quads stretched dynamically as the heel rises. The hip flexors, glutes and core also work.
Are butt kicks good for warming up?
Yes. They raise the heart rate, warm up the hamstrings and stretch the quads, making them a staple of dynamic warm-ups before running and sport.
Do butt kicks improve running?
They are a common running drill used to practise quick heel recovery. Their main value is as a warm-up, so combine them with other drills and actual running practice.
Butt kicks or high knees?
They complement each other. High knees train knee drive and the hip flexors. Butt kicks train heel recovery and the hamstrings. Use both in a warm-up.
How long should I do butt kicks?
Two sets of 20 to 30 seconds, or 15 to 20 metres travelling, is plenty for a warm-up.
Hercules tracks every butt kicks you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play