Double Leg Butt Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Isolation
Force Type
Jump
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double Leg Butt Kick is a dynamic lower-body exercise that primarily targets the quads while engaging the glutes as a secondary muscle group. Performed with a resistance band for added intensity, it involves standing with feet hip-width apart, then alternately lifting each heel toward the glutes in a jogging-like motion. This exercise emphasizes hamstring activation, improves lower-body endurance, and can enhance overall leg strength and coordination when performed for timed intervals of 30-60 seconds across multiple sets.
How to Perform
Place your feet shoulder-width apart and let your arms hang naturally by your sides, holding a resistance band around your thighs if desired for extra tension.
Tighten your abdominal muscles and lift your right heel toward your glutes by bending your knee, keeping your posture upright and controlled.
Gently lower your right foot back to the floor and repeat the movement with your left leg.
Alternate legs in a smooth, rhythmic pattern, gradually increasing speed to mimic a light jogging motion while maintaining proper form.
Focus on bringing your heels as close to your glutes as possible, actively contracting your hamstrings and glutes with each kick.
Continue the exercise for 30-60 seconds, pause for 10-15 seconds, and perform 2-3 rounds, ensuring consistent breathing and core engagement throughout.
★ 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 core tight to maintain balance and prevent leaning forward.
Avoid letting your knees drift outward; keep them aligned with your hips.
Focus on controlled kicks rather than just speed to maximize muscle engagement.
Ensure your heels reach toward your glutes to fully activate hamstrings and glutes.
Maintain a soft landing on your feet to reduce joint impact.
Do not arch your lower back; keep your spine neutral throughout.
Gradually increase pace only after mastering proper form.
Use a resistance band for added intensity without compromising technique.
Avoid letting your arms swing excessively; keep them relaxed at your sides.
Breathe steadily and avoid holding your breath during repetitions.
How Not to Perform
Do not lean forward or arch your back, as this reduces hamstring and glute engagement.
Avoid letting your knees flare outward or inward; keep them aligned with your hips.
Do not kick too forcefully or fast without control, which can strain joints and reduce effectiveness.
Avoid letting your heels stay far from your glutes, as this limits hamstring activation.
Do not lock your standing leg; keep a slight bend to protect the knee.
Avoid swinging your arms excessively, which wastes energy and disrupts balance.
Do not hold your breath; maintain steady breathing to sustain performance.
Avoid rushing through sets without proper form, which decreases muscle focus and increases injury risk.
Do not neglect core engagement, as a weak core can lead to poor posture and inefficient movement.
Avoid performing on an unstable surface that can compromise balance and joint safety.
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.
