Legs · Bodyweight
Butt Kick and Jumping Jack
How to do the butt kick and jumping jack, 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
- Isometric
- Mechanic
- Compound
How to do it
Alternate between two moves in a continuous flow. Do a set of butt kicks, jogging in place while kicking your heels up toward your glutes, then transition into full jumping jacks with arms overhead. Keep a brisk, steady pace throughout.
- 1Feel your hamstrings snap your heels up during the butt kicks
- 2Feel your calves and shoulders work through the jacks
- 3Stay light on the balls of your feet the whole time
Common mistakes
- Don't let your posture slump as you fatigue
- Avoid landing hard or flat-footed
- Don't reach only halfway on the jumping jack arms
Muscles worked
The butt kick and jumping jack mainly works the calves, with the hamstrings, quads, glutes, front delts, side delts, adductors, hip flexors, and tibialis anterior assisting.
- CalvesPrimary
- HamstringsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- Side DeltsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Lower AbsMinor
- Rear DeltsMinor
Kovo programs the butt kick and jumping jack 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.