Butt Kicks

Hamstrings, Glutes, CalvesBodyweight

Essential running drill to warm up and strengthen your hamstrings while building a soft, light running stride.

How to do it

1Stand tall, feet hip-width apart, elbows bent at 90 degrees.

2Shift weight to one leg and kick the opposite heel straight up to your glute.

3Land softly on the ball of your foot and immediately repeat with the other leg.

4Keep a rhythmic forward momentum or run in place, keeping your thighs vertical.

Common mistakes

Arching your lower back, shifting load from your legs to your lumbar spine.

Driving your knees forward, losing focus on the hamstrings.

Landing flat-footed or heel-first, increasing impact on your joints.

Breathing

Keep breathing calm and natural. Take steady breaths every two or three steps.

Make it harder or easier

To make it easier, walk through the movement without jumping.

To make it harder, pick up the cadence and aggressively pump your arms.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.