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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