Legs · Bodyweight
Butt Kicks
How to do the butt kicks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Jog in place or forward while kicking your heels up toward your glutes in a quick, rhythmic motion. Stay light on the balls of your feet and pump your arms as you would when running.
- 1Feel your hamstrings snap your heels up to your glutes
- 2Stay tall through your torso and bouncy on your feet
- 3Keep a quick, steady cadence with your arms driving
Common mistakes
- Don't lean forward at the waist
- Avoid letting your feet slap heavily on the ground
- Don't let the heel kicks slow into a sloppy jog
Muscles worked
The butt kicks mainly works the hamstrings, with the calves, quads, glutes, and hip flexors assisting.
- HamstringsPrimary
- CalvesSupport
- QuadsSupport
- GlutesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Lower AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the butt kicks 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.