Butt Kick
The butt kick is a dynamic warm-up exercise performed by jogging in place while actively driving your heels toward your glutes. This movement primarily targets the hamstrings for activation and speed while providing a dynamic stretch to the quadriceps.
Iridium classifies this movement as dynamic activation and schedules it only when your warmup preference allows for dynamic routines. Since the intensity is too low to drive hypertrophy, the AI excludes this work from your weekly hamstring Volume tracking and fatigue calculations to prevent artificial inflation of your data.
Form Cues
- Stand tall with your chest open
- Kick your heels directly up toward your glutes
- Pump your arms in rhythm with your legs
- Land softly on the balls of your feet
- Keep your thighs perpendicular to the floor
- Don't drive your knees high in front
- Don't arch your lower back excessively
- Don't stomp your feet loudly
- Don't lean forward at the waist
Common Mistakes
- Performing high knees instead of butt kicks
- Hyperextending the lumbar spine
- Landing flat-footed or heavy
- Moving too slowly without rhythm
Muscles Worked
This exercise primarily activates the hamstrings through rapid, repetitive knee flexion, helping to improve firing speed and neuromuscular coordination. Secondary benefits include dynamic stretching of the quadriceps and hip flexors, as well as activation of the calves during the push-off phase.
Primary
Secondary
Get Personalized Coaching for Butt Kick
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.