Butt-Kick Row
Butt-Kick Row: Kick it up a notch! Fire up your core, glutes, & back with this dynamic exercise. Agility meets strength!
The Butt-Kick Row is a compound exercise that mainly works the glutes & hips and back, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Butt-Kick Row Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Butt-Kick Row Variations and Alternatives
How to do the Butt-Kick Row
Stand with your feet shoulder-width apart, arms by your sides.
Begin by lifting your right heel towards your glutes while simultaneously pulling your arms back in a rowing motion, with elbows bent and squeezed towards each other, as seen in the images.
Quickly lower your right leg and return your arms to the starting position.
As soon as the right leg comes down, lift your left heel towards your glutes and perform the rowing motion with your arms again.
Continue alternating legs at a swift pace, ensuring you are kicking your heels as close to your glutes as possible, synchronizing the arm row with each leg kick.
Keep your upper body straight and engage your core throughout the exercise.
Perform this exercise for your desired number of repetitions or a specific time duration while maintaining proper form.
Make sure to perform a proper warm-up before starting this exercise to prevent injuries. Start with low intensity, and once you're comfortable with the motion, you can increase the speed and intensity accordingly. This dynamic exercise effectively combines lower body agility with upper body strength conditioning.
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Butt-Kick Row FAQs
What muscles does the Butt-Kick Row work?
The Butt-Kick Row mainly works the glutes & hips and back, with help from the core and triceps. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Butt-Kick Row?
None. The Butt-Kick Row is a bodyweight exercise, so you can do it anywhere.
Is the Butt-Kick Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Butt-Kick Row variations and alternatives?
Similar exercises include the Arm Swing Butt-Kick, Arms-Forward Butt-Kick, Behind-Head Push Butt-Kick and Runner Butt-Kick.
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