Demo & instructions
Butt Kicks
Also known as: Butt Kickers, Heel Flicks, Heel Kicks
Instructions
Jogging on the spot while flicking each heel up toward your backside. A simple warm-up and conditioning drill that wakes up the hamstrings and gets you breathing.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 15–60 sec
Setup
- 1Stand tall on a firm, level surface with your feet hip-width apart.
- 2Bend your elbows and hold your arms as you would when jogging.
Execution
- 1Start jogging in place, bending one knee to swing the heel up behind you.
- 2Switch legs quickly, keeping your thighs pointing mostly straight down.
- 3Land softly on the balls of your feet and keep the bounce small.
- 4
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
