Legs · Bodyweight
Butt Kick
How to do the butt kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Curl
- Mechanic
- Compound
How to do it
Jog in place or forward while kicking your heels up toward your glutes on each stride. Stay light on the balls of your feet and pump your arms to keep a quick rhythm.
- 1Feel your hamstrings snap the heel toward your glute
- 2Stay quick and light on the balls of your feet
- 3Keep your torso tall and arms pumping
Common mistakes
- Don't lean forward at the waist
- Avoid landing flat-footed or heavy
- Don't let the kicks get sloppy or slow
Muscles worked
The butt kick mainly works the hamstrings, with the calves, quads, glutes, and hip flexors assisting.
- HamstringsPrimary
- CalvesSupport
- QuadsSupport
- GlutesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Lower AbsMinor
- Front DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the butt kick for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.