Butt Kicks: How To Do It, Benefits & More

Intimidated by all the workouts that you see on social media? Don’t worry! Exercises do not have to be complex or complicated to benefit your health. Simple exercises like the butt kicks activate the posterior chain and help create a stable core and good form. Read below on how to do butt kicks, their benefits and much more.

How to do butt kicks?

Butt kicks have always been popular among athletes and are a classic exercise for runners. But even if you are not an athlete or training for a marathon, it is highly beneficial as a total body exercise and is thus a part of most online fitness classes. The butt kicks or donkey kicks are very simple and easy and can be done at home, gym or anywhere you fancy. 

This is how to do the butt kicks workout:

  1. Start the kick butt workout by standing tall on the ground with your feet apart. The feet should be placed hip-width apart and the arms placed at the sides.
  2. Now slowly stretch your legs backwards with knees bent so that the right heel touches the right buttocks. Ensure that you engage the hamstring muscle.
  3. Return the right foot to the ground and repeat the same on the other foot.
  4. This is similar to running at the same place, but you are lifting your foot to touch the buttock.
  5. Do this slowly a few times and then increase speed.
  6. If you want a full-body workout, pump the arms while doing the jumping motion. If the right heel is kicking the right buttock, the left arm should be at a 90-degree angle. If your left heel is kicking, pump your right arm.
  7. Continue the butt kick workout for 30 seconds focusing on quick legs.
  8. Increase the repetitions and duration as your fitness level increases.

The right form for butt kicks

As you can see from the above explanation, it is a relatively simple exercise. But if you want to get all the butt kicks benefits, it has to be done properly.

 So here are some things to bear in mind while performing butt kicks workout:

  1. As you lift the heels to kick your buttocks, the thighs should be stable and not move.
  2. Ensure that the core is tight and engaged, the chest open, and the spine neutral.
  3. Do not start the exercise in full gear; slowly build the pace. Increase the speed as you progress as that not only gets your heart rate going but also work your muscle fibres better.
  4. Is your heel not touching the backside? Don’t worry—the performance increases as you work out more.
  5. Make sure to land gently on your feet to avoid ankle injury.

What are the Variations of Intermediate and advanced butt kicks?

The kick butt workout mentioned above is for beginners; if you are comfortable with the above and want something more challenging, there are a few variations that you can add.

1) High knees

  1. Adding high kicks is a variation of the above butt kicks exercise.
  2. If you want challenging moves of butt kicks, there are two variations to follow.
  3. Start with 10 repetitions of butt kicks as a warm-up.
  4. Now alternate the butt kicks with high knees. Run on the spot while lifting the knees as high as you can. Ensure that you land on the feet gently while you are doing this. Do this for 8 reps.
  5. Switch between the two variations resting for 30 seconds. Then, try to do these for a longer time to improve your fitness levels.

2) Moving butt kicks

In this butt kicks exercise, you will be tweaking the basic form by moving forward.

  1. Start with a high kick move and bring the heel to touch the backside.
  2. Slowly take a step forward and it should feel like you are running using high knee action while touching your buttocks with the heels.
  3. Ensure that you land softly on the balls of your feet so that there is no injury.
  4. Move forward for up to 10 or 20 yards depending on the space available. Repeat for 3 times.

3) Glute cable kickback

To do the glute cable kickback, a cable machine with an ankle cuff is needed. While doing these buttkicks,  start with the lowest setting. Bend over slightly so that the back is parallel to the ground. Hold the wall or other such surface for stability.

  1. Place one of your legs on the ankle cuff while keeping the other leg straight. Engage the core and contract the glutes.
  2. In a slow and controlled fashion, take the leg backwards as far as you can. Then, slowly return to the initial position.
  3. Do this for the required number of reps on one leg and repeat on the other side.

What are the benefits of butt kicks?

Knowing the butt kicks benefits will help you use it and create a more robust workout plan.

  1. It is a cardio workout that helps build muscles. It works on the front and back thigh, back, shoulders, calves and core.
  2. It helps you lose weight and body fat as it uses up all the fat accumulated in the body.
  3. It improves cardiovascular health as well as lung health.
  4. Put you in a good mood.
  5. Boosts coordination and balance of the body.
  6. It helps in improving sleep quality and also slows down ageing.
  7. Is a budget-friendly exercise that can be done anywhere, anytime without any need for sophisticated machines.

How to add butt kicks to your workout?

If you want to add butt kicks to your comprehensive workout, it can be done by alternating it with other plyometric moves like squats, jumping jacks, box jumps, skipping and pushups. It can also be included as a warmup exercise to help warm up the lower body muscles for the good workout ahead. Butt kicks can also be added with strength training and other bodyweight exercises. Take rest for 30 seconds between every exercise and aim for a workout for up to 30 minutes.


Runner or not, adding buttkicks to your exercise routine is a great way to reduce fat, boost stamina, increase heart rate and improve your overall fitness. However, the right form and technique should be adopted to get all the benefits. Also, this routine can be hard on the ankles, hips, knees, and lower back, so if you are prone to injury, do strengthening exercises. Also, if you decide to include butt workout give your body enough rest, nutritious food and adequate sleep. 

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June 20, 2022

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