Legs · Bodyweight
Butt Kick Jump
How to do the butt kick jump, 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
- Flexion
- Mechanic
- Compound
How to do it
Stand with your feet hip-width apart and jump lightly off the ground, kicking your heels up toward your glutes on each hop. Land softly on the balls of your feet and keep a quick, springy rhythm. Pump your arms to drive the pace.
- 1Your hamstrings pulling your heels up to your glutes
- 2Your calves springing you off the ground
- 3Soft, quiet landings on the balls of your feet
Common mistakes
- Landing flat-footed or with heavy heels
- Leaning your torso too far forward
- Letting the heels only half-kick instead of reaching the glutes
Muscles worked
The butt kick jump mainly works the hamstrings and calves, with the glutes and quads assisting.
- HamstringsPrimary
- CalvesPrimary
- GlutesSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the butt kick jump 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.