Mobility

Buttkick

The Buttkick exercise tones leg and core muscles, enhances speed and agility, and boosts flexibility and cardio endurance. Perfect for an effective warm-up and better overall fitness.

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Buttkick instructions

Step-by-step instructions

1

Stand up straight with your feet hip-width apart.

2

Bend your right knee and kick your right heel up toward your glutes. Jump slightly as you do this.

3

As you lower your right foot, perform the same motion with the other foot.

4

Perform this exercise like you're jogging on the spot, but instead of lifting your knees, you're lifting your heels toward your glutes.

5

Continue this alternating driving of the heels for the programmed number of reps.

Stand up straight with your feet hip-width apart.

Bend your right knee and kick your right heel up toward your glutes. Jump slightly as you do this.

As you lower your right foot, perform the same motion with the other foot.

Perform this exercise like you're jogging on the spot, but instead of lifting your knees, you're lifting your heels toward your glutes.

Continue this alternating driving of the heels for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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