How to do Butt Kickers

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Difficulty: Easy

Impact Level: High

Target Body Parts: calves, glutes, hamstrings


Start from a standing position with your hands on your hips. Then start running on the spot but in this exercise keep your knees fixed directly underneath your hips and shoulders. Then exaggerate how much you lift your heals up off the floor and flick them up and in towards your glutes.

Keep you back straight and upright. If you are doing this one right you will feel it in your hamstrings at the back of your upper legs.

How to make Butt Kickers easier

Take out the impact of this exercise and reduce the intensity by trying our March in Place exercise.

How to make Butt Kickers more challenging

Take this exercise to the next level and progress to our High Knees and Sprinter exercises.

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