Standing Butt Kicker Warmup Stretch
Dynamic leg swing that warms up the posterior chain and increases heart rate lightly.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings & quads. Secondary: glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~14 kcal |
| Equipment | None needed |
How to do it
- Stand tall with feet hip-width apart.
- Alternately kick the heels up toward the glutes.
- Keep the torso upright and core engaged.
- Maintain a light, rhythmic pace.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic leg swing that warms up the posterior chain and increases heart rate lightly.
Common mistakes
Avoid leaning forward excessively or kicking too aggressively.
Make it harder
Increase the speed or height of the kick.
Make it easier
Slow the tempo or reduce the range.
Breathing
Breathe rhythmically with the kicks.
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.