Runners Butt Kick
The Runners Butt Kick is a dynamic drill that involves jogging in place or moving forward while actively driving your heels toward your glutes. This exercise targets the hamstrings for activation and conditioning while dynamically stretching the quadriceps to improve running mechanics.
By analyzing your recovery metrics like HRV and sleep quality, the AI can determine if this movement should be performed as a gentle mobility drill or a high-intensity cardio burst. If previous session data indicates hamstring tightness or fatigue, the app can adjust the duration or suggest a lower-impact regression to prevent strain. Additionally, tracking your RPE helps the AI learn your cardiovascular threshold, optimizing the intensity for future warm-ups or conditioning circuits.
Form Cues
- Stand tall with an upright posture and core engaged
- Drive your heels directly up toward your glutes with every step
- Keep your thighs perpendicular to the ground
- Land softly on the balls of your feet
- Pump your arms rhythmically in sync with your legs
- Don't drive your knees upward or forward like a high-knee drill
- Don't lean excessively forward or backward at the waist
- Don't stomp your feet or land with heavy impact
- Don't let your lower back arch as you kick back
Common Mistakes
- Driving knees forward instead of keeping thighs vertical
- Leaning the torso too far forward
- Landing flat-footed or heavily
- Passive or stiff arm movement
- Failing to make contact or get close to the glutes
Muscles Worked
This exercise primarily targets the hamstrings through rapid, repeated flexion of the knee, helping to activate the posterior chain before running or lifting. It also provides a dynamic stretch to the quadriceps and hip flexors, promoting better hip mobility and leg turnover speed.
Primary
Secondary
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