Butt-Kick Shoulder-Tap
Butt kicks meet shoulder taps in this cardio blast! Get your heart pumping and coordination firing with this fun, full-body exercise.
The Butt-Kick Shoulder-Tap mainly works the hamstrings and quads, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Butt-Kick Shoulder-Tap Muscles Worked
Primary
Hamstrings; Quads (quadriceps femoris)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Butt-Kick Shoulder-Tap Variations and Alternatives
How to do the Butt-Kick Shoulder-Tap
Begin by standing upright with your feet hip-width apart and your arms by your sides.
Start jogging in place, making sure to bring your heels up towards your buttocks with each step. This is the "butt kick" part of the exercise.
As you jog in place and kick your heels up, reach overhead with your arms, extending them fully.
After a few butt kicks, bring your arms down and perform a shoulder tap by bringing your right hand to your left shoulder and your left hand to your right shoulder.
Continue this motion, alternating between butt kicks and shoulder taps.
Maintain a steady and controlled pace, focusing on your form and the coordination between the kicking and tapping.
Do the exercise for the desired number of reps or time duration, then rest and repeat for additional sets.
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Butt-Kick Shoulder-Tap FAQs
What muscles does the Butt-Kick Shoulder-Tap work?
The Butt-Kick Shoulder-Tap mainly works the hamstrings and quads, with help from the shoulders and core. The main muscles are the hamstrings and quadriceps femoris.
What equipment do you need for the Butt-Kick Shoulder-Tap?
None. The Butt-Kick Shoulder-Tap is a bodyweight exercise, so you can do it anywhere.
What are some Butt-Kick Shoulder-Tap variations and alternatives?
Similar exercises include the Arm Swing Butt-Kick, Arms-Forward Butt-Kick, Behind-Head Push Butt-Kick and Bodyweight Shin Tap Deadlift.
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