Butt Kickers Warm-up
Dynamic warm-up that raises heart rate and loosens the hamstrings and quads before training.
Full BodyBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings. Secondary: quads, glutes |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~14 kcal |
| Equipment | None needed |
How to do it
- Stand tall with feet hip-width apart.
- Jog in place, kicking each heel up toward your glutes.
- Keep your knees pointing down and your torso upright.
- Stay light on the balls of your feet.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic warm-up that raises heart rate and loosens the hamstrings and quads before training.
Common mistakes
Leaning forward or kicking too slowly to reach the glutes.
Make it harder
Increase speed or add a light jog forward.
Make it easier
Slow the pace or march in place.
Breathing
Breathe rhythmically with the kicks.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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