Legs · Bodyweight
Butt Kick with Row
How to do the butt kick with row, 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
- Gait
- Mechanic
- Compound
How to do it
Jog in place, kicking your heels up toward your glutes with each step. As you run, pull both arms back in a rowing motion, squeezing your shoulder blades, then reach forward and repeat. Keep a quick, light cadence and stay tall through your torso.
- 1Hamstrings firing as your heels snap toward your glutes
- 2A light, fast bounce on the balls of your feet
- 3Your upper back squeezing as you row the arms back
Common mistakes
- Leaning your torso forward or back as you run
- Landing heavily instead of staying light and quick
- Letting the arm pull go floppy and disconnected
Muscles worked
The butt kick with row mainly works the hamstrings, with the glutes, calves, lats, mid traps, quads, rear delts, and hip flexors assisting.
- HamstringsPrimary
- GlutesSupport
- CalvesSupport
- LatsSupport
- Mid TrapsSupport
- QuadsSupport
- Rear DeltsSupport
- Hip FlexorsSupport
- BicepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the butt kick with row 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.