Butt-Kick Jumping-Jack
Butt-Kick Jumping-Jacks: Cardio meets coordination! A fun, full-body blast to elevate your heart rate and tone your lower body.
The Butt-Kick Jumping-Jack mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Butt-Kick Jumping-Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Butt-Kick Jumping-Jack Variations and Alternatives
How to do the Butt-Kick Jumping-Jack
Start in a standing position with your feet together, arms resting by your sides.
Begin by performing a butt kick: quickly bend one knee and lift your heel to try to touch your glutes, alternating legs with each repetition.
After completing a butt kick on each leg, jump up and spread your legs wider than shoulder-width apart while simultaneously raising your arms above your head.
As you land, bring your feet back together and your arms back to your sides to return to the starting position.
Repeat the sequence for the desired number of repetitions or duration, aiming for a seamless transition between butt kicks and jumping jacks to keep your heart rate up. Remember to maintain a steady, controlled pace and to breathe regularly throughout the exercise.
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Butt-Kick Jumping-Jack FAQs
What muscles does the Butt-Kick Jumping-Jack work?
The Butt-Kick Jumping-Jack mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Butt-Kick Jumping-Jack?
None. The Butt-Kick Jumping-Jack is a bodyweight exercise, so you can do it anywhere.
What are some Butt-Kick Jumping-Jack variations and alternatives?
Similar exercises include the Arm Swing Butt-Kick, Arms-Forward Butt-Kick, Back-Leg Lift Jack and Runner Butt-Kick.
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