Butt Kick
10 reps
Snap each heel up toward your glutes in a quick, bouncy running rhythm.
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QUADS
Butt Kick
A fast bodyweight drill that flicks the heels up to the glutes in a jog-in-place pattern, waking up the hamstrings and getting the blood moving. It sharpens running mechanics and adds a cardio spike, which makes it useful as a warm-up primer or inside a conditioning circuit.
How to do it
- 1
Stand tall, feet about hip-width apart, resting the backs of your hands against your glutes.
- 2
Fold one knee fast so your heel taps the palm of your hand.
- 3
Return that foot to the floor and immediately fire the other heel up to meet the opposite palm.
- 4
Keep alternating at a brisk, springy pace while staying light on your feet.
- 5
Maintain an upright chest and let your arms stay relaxed throughout.