How to do the Butt Kicks
Step by step
- Stand tall with a slight forward lean and arms bent like a light jog.
- Jog in place and flick one heel up toward your glute.
- Alternate heels quickly while staying light on the balls of your feet.
- Keep a steady, easy rhythm and breathe naturally throughout.
The thing people get wrong
Keep it a light, conversational pace - this warms you up, so take short breaks whenever you need and do not stomp or overstride.
Coaching cue
Flick your heels straight up under your hips instead of swinging your knees forward.
Make it easier or harder
- Easier: Do it as a slow march, tapping one heel back at a time.
- Harder: Speed up the turnover, or travel forward slowly while you kick.
Muscles worked
- Primary: Cardio
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.