Walking Butt Kicks 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Walking Butt Kicks Overview: Walking Butt Kicks is a bodyweight exercise that primarily targets the glutes while also engaging the hamstrings as a secondary muscle group. The exercise involves walking forward while kicking the heels up toward the glutes with each step, promoting flexibility in the hip flexors and dynamic activation of the posterior chain. It is commonly used as a warm-up, cardio, or conditioning movement, helping to increase lower-body blood flow, improve coordination, and prepare the muscles for more intense lower-body exercises. The movement is low-impact but effective for activating the glutes and hamstrings in a controlled, repetitive manner.
How to Perform
Stand upright with your feet hip-width apart, shoulders relaxed, and arms at your sides.
Engage your core and maintain an upright posture throughout the exercise.
Begin walking forward at a controlled pace.
As you step with your right foot, bend your left knee and lift your left heel toward your glutes.
Swing your left arm naturally forward as your right leg steps, maintaining coordination.
Lower your left foot back to the ground and immediately repeat the motion on the other side, bringing your right heel toward your glutes.
Continue alternating legs in a walking motion, keeping your movements smooth and controlled.
Focus on engaging your glutes and hamstrings during each heel kick, rather than forcing the legs too high.
Maintain steady breathing and keep your torso upright without leaning forward or arching your back.
Perform the exercise for a set distance, time, or number of repetitions, depending on your training goals.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso upright and avoid leaning forward to properly engage the glutes.
Focus on controlled heel kicks rather than trying to kick as high as possible.
Engage your core to maintain balance and stability throughout the movement.
Swing your arms naturally to help with coordination and rhythm.
Land softly on each step to reduce impact on your knees and ankles.
Keep your movements smooth and avoid bouncing excessively.
Maintain a steady pace rather than rushing through the exercise.
Concentrate on feeling the glutes and hamstrings activate with each kick.
Avoid arching your lower back; keep your spine neutral.
Use this exercise as a warm-up or light conditioning, not as a heavy-strength movement.
How Not to Perform
Do not lean forward or slump your torso, as this shifts the focus away from the glutes.
Avoid swinging your legs too fast or using momentum, which reduces hamstring and glute activation.
Do not kick your heels too high aggressively, as this can strain the knees or lower back.
Avoid locking your supporting knee when stepping, which can stress the joint.
Do not let your core relax; failing to engage it reduces stability and proper posture.
Avoid bouncing excessively or landing heavily on your feet, which wastes energy.
Do not keep your arms stiff or still; this can throw off balance and coordination.
Avoid twisting your hips or arching your lower back to compensate for weak glutes.
Do not perform the exercise too quickly; a controlled pace ensures proper muscle engagement.
Avoid holding your breath; maintain steady breathing to support endurance and muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
