What is it and benefits?

Buttkickers is an intermediate exercise that improves flexibility during movement of the hips and legs.

Who should perform it?

This active exercise may be performed by healthy exercisers who have adequate flexibility in the hips and legs.

Getting Started:

  1. Prior to the start of this exercise, perform a 3-5 minute warm-up including cardio and active stretching. 
  2. Stand tall with shoulders rolled back and both feet positioned hip-width apart. 
  3. Suck in the tummy in an effort to make the navel touch the spine. 
  4. Shift the body weight to the balls of both feet. 
  5. Hold this form throughout the exercise.

How to Do the Exercise:

  1. Start “running in place”, bending the legs only at the knee. The goal is to make the heels of the feet kick the buttocks. 
  2. There should be no movement at the hips or at the waist. 
  3. Be sure to land on the balls of the feet. 
  4. Perform for the desired period of time.

Be Safe!

  • Maintain good form throughout this exercise. 
  • Should any pain or shortness of breath be encountered during this exercise, discontinue it immediately.


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