Butt Kicks

Butt Kicks are a simple bodyweight running drill. You jog in place while snapping your heels up toward your glutes. It warms up the hamstrings and calves and gets the hip flexors moving, so it works well as a warmup before running or lower-body training.

Start by standing tall with your feet about hip-width apart. Let your arms relax at your sides, keep your gaze forward, and gently brace your midsection so your back stays neutral.

Begin jogging in place. As one foot leaves the ground, pull that heel up toward your glute in a quick motion. Keep the knee pointing down toward the floor rather than flaring out to the side. Switch legs rapidly and stay light on the balls of your feet, touching the ground briefly before pushing off again. Keep a smooth, quick rhythm for the set time or reps.

Breathe steadily and avoid holding your breath. To make it easier, slow the pace and use a smaller range of motion. To make it harder, speed up the cadence while keeping the contacts light and springy.

Fault: Swinging the heel out wide or letting the knee flare to the side. Fix: Point the knee down toward the floor and pull the heel straight up under the hip.

Fault: Landing hard or stomping on the ground. Fix: Stay on the balls of your feet and think quick, springy contacts.

Fault: Leaning back or arching the lower back to reach the heel. Fix: Keep your ribs stacked over your hips and use a short, fast pull from the hamstring.