Perform in any open space with enough room to move 10-15 feet forward, or simply do them in place in a hallway or living room
💡 Pro tip: Use a yoga mat or carpet for cushioning if performing in place to reduce impact on joints
Open floor space, track, or turf area with adequate room for movement
Safety: Ensure the surface is non-slip and free of obstacles; start at a controlled pace to avoid hamstring strain
Butt kicks are an excellent cardiovascular conditioning exercise that elevates heart rate while specifically targeting hamstring flexibility and activation. This dynamic movement improves running mechanics, enhances lower body coordination, and serves as an effective warm-up drill that prepares the posterior chain for more intense activity.
Regressions for building up strength
Reduced speed decreases cardiovascular demand and allows focus on form
Static version removes the running component while maintaining hamstring engagement
Lower intensity movement that builds coordination before adding the kicking motion
Progressions for advanced athletes
Increased tempo elevates heart rate and demands greater hamstring speed
Adding distance and speed increases cardiovascular challenge and mimics running mechanics
Ankle weights add resistance to increase muscular endurance demand
Progress when you can maintain proper form for 30-60 seconds continuously with controlled breathing, achieve consistent heel-to-glute contact, and recover quickly between sets without excessive fatigue