Butt Kicks: Instructions, Benefits, and Variations| BODi

It may have a silly name, but don’t be fooled: The butt kicks exercise offers serious benefits for every runner and fitness enthusiast.

What are butt kicks, exactly? They’re a moderate-impact movement that raises core temperature, lubricates joints, and stretches and activates lower body muscles.

That makes this exercise especially effective for getting your body warmed up for exercise, says New York City-based strength and conditioning coach Kristian Flores, C.S.C.S.

Just 30 seconds of this dynamic warm-up will fire up key running muscles like your glutes, hamstrings, and core. Plus, the quick leg turnover can help you improve your running form.

Before you try butt kicks for yourself, learn how to perform them with perfect form with these step-by-step instructions.

Butt Kicks: Step-by-Step Instructions

Stand tall with your feet hip-width apart and your arms bent 90 degrees at your sides.
Kick your left heel up towards your left glute as you swing your right arm forward. Then, return your left foot to the ground so the weight is on the ball of your foot. Next, perform the same motion with your right heel.
Keeping your chest up, your shoulders back and down, and your core engaged, gradually build up speed as you continue alternating feet until you’re running quickly in place. Pump your arms in rhythm with each step, making sure to land gently on the balls of your feet.

Trainer tip: “Don’t force your heels to your butt if it feels too effortful,” Flores says. “This should be an easy move that feels smooth.”

Butt Kick Variations

Here are a few other exercises that similarly help warm your body up and can be included in any type of interval training for a cardio kick. If you’re looking for more running-specific warm-ups, Flores recommends A-skips and B-skips, which are advanced butt kick variations that can also help you hone running form.

1. High knees

Program: Rough Around The Edges >> COREdio

Stand tall with your feet hip-width apart and your arms at your sides.
Lift your right knee as high as you can (but at least to hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.
Now quickly switch arms and legs, running in place for the allotted time or reps.

2. Toe taps

Stand facing a step, short bench, or any stable object that’s about 12 inches high.
Bend your elbows 90 degrees — left arm forward, right arm back — and place your right toes on top of the step.
Keeping your chest up and core engaged, quickly switch your feet so that your right foot is on the ground and your left toes are on the step, pumping your arms in sync.
Continue to switch your feet and arms as fast as you can.

3. A-skips

Hop forward or in place on your right foot, bringing your left knee to waist height, and swinging your right arm forward. Land gently on the ball of your left foot and repeat, alternating between the two sides.

4. B-skips

B-skips are similar to A-skips, except you’ll kick and extend your lead leg forward instead of bending your knee.

Benefits of Butt Kicks

It’s a good running warm-up

There’s a reason butt kicks are a go-to warm-up exercise for runners everywhere.

“The light impact fires up the central nervous system and works the stretch reflex to prepare the body for running,” says Flores.

The butt kicking motion accomplishes two tasks: it involves knee flexion, which helps to wake up your hamstrings — a prime mover in running — and it also helps with the “kick” in your running stride, which increases stride length, and, therefore (potentially) speed.

Among other things, butt kicks are a type of “form running” designed to clean up running form.

It works up a sweat

Even for non-runners, butt kicks can be a great addition to any warm-up or workout. Use them to prep your body for high-intensity exercise, or incorporate them into your workout anytime you need a cardio boost, like as an exercise in a circuit.