Standing Butt-Kick
Warm up those hamstrings with Standing Butt-Kicks! A simple exercise to elevate your heart rate and prep your legs.
The Standing Butt-Kick mainly works the hamstrings, with help from the glutes & hips, quads and calves / shins. No equipment needed: it uses just your bodyweight.
Standing Butt-Kick Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Standing Butt-Kick Variations and Alternatives
How to do the Standing Butt-Kick
Start in a standing position with your feet hip-width apart.
Keep your upper body steady and engage your core muscles for stability.
Flex one knee and bring your heel towards your glutes, as if trying to kick yourself in the buttock.
Lower your foot back to the starting position and repeat with the other leg.
Continue alternating legs for the desired number of repetitions or for a set time period.
Keep the movement controlled and maintain an upright posture throughout the exercise.
The exercise is excellent for warming up before more intense activities by increasing the heart rate and stretching the hamstrings. It can also serve as a light cardiovascular workout when performed at a higher intensity or in a high-repetition set.
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Standing Butt-Kick FAQs
What muscles does the Standing Butt-Kick work?
The Standing Butt-Kick mainly works the hamstrings, with help from the glutes & hips, quads and calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Standing Butt-Kick?
None. The Standing Butt-Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Butt-Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Butt-Kick variations and alternatives?
Similar exercises include the Alternating Hamstring Double-Kick Curl, Alternating Hamstring Curl Kick, Arms-Forward Butt-Kick and Back-Kick Heel-Tap.
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