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.
Since butt kicks are often used for warming up or cardio intervals, the AI analyzes your resting heart rate and HRV to determine the optimal duration and intensity for your current recovery status. If you have logged recent hamstring tightness or fatigue from a previous session, the system can suggest a modified tempo or a regression like the single-leg butt kick to ensure safety. Additionally, by correlating your RPE with your cycle tracking, the AI ensures your conditioning work matches your current energy availability.
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
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