Double Leg Butt Kick
Muscles worked
Instructions
- 1Begin standing with your knees slightly bent.
- 2Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
- 3As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
- 4Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Double Leg Butt Kick
The double leg butt kick is a plyometric exercise that combines a small counter-movement squat with a vertical jump where the heels kick up toward the glutes mid-air. The movement demands rapid extension of the hips, knees, and ankles followed by an equally fast knee flexion, building both explosive power and fast muscular recovery in the legs. It's an excellent dynamic warm-up or cardio finisher, commonly included in conditioning circuits for its simplicity and intensity.
check_circleBenefits
- check_circleBuilds explosive leg power
- check_circleImproves fast muscular recovery speed
- check_circleGreat dynamic warm-up exercise
- check_circleTrains the legs and glutes in one movement
lightbulbExecution tips
- lightbulbLoad into a small squat before each jump
- lightbulbReally try to touch your heels to your glutes
- lightbulbLand softly with slightly bent knees
- lightbulbKeep an even rhythm between reps
warningCommon mistakes
- warningLanding with straight legs and no cushioning
- warningNot bringing the heels up high enough
- warningRushing through reps without control
- warningSkipping an ankle warm-up before the exercise
helpFrequently asked questions
How many reps should I do?expand_more
10 to 20 reps is enough as a warm-up or finisher.
Is this exercise beginner-friendly?expand_more
Yes, at moderate intensity, focusing first on landing quality.
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