Beginner

Butt-Kicks

Butt-Kicks teach the heel recovery phase of the sprint cycle, where a quick fold at the knee shortens the leg lever so it can swing forward faster. Done properly the heel travels up toward the glute rather than the foot kicking out behind. It warms the hamstrings and grooves rapid leg turnover with minimal impact.

Equipment
Body Weight
Body part
Calves, Hamstring
Type
Cardio, Functional
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Gait Drill
Muscles worked
Target
Biceps Femoris, Semitendinosus
Secondary
Rectus Femoris, Gluteus Maximus, Gastrocnemius Lateral Head, Gastrocnemius Medial Head
Tertiary
Tibialis Anterior, Upper Rectus Abdominals

How to do it

  1. 1

    Jog forward with a tall posture and arms bent to ninety degrees.

  2. 2

    Fold one knee quickly so the heel snaps up toward the same-side glute.

  3. 3

    Let the thigh stay close to vertical rather than swinging far behind you.

  4. 4

    Alternate legs rapidly, keeping the contacts light and on the balls of the feet.

  5. 5

    Pump the arms in rhythm with the fast heel recovery.

  6. 6

    Continue for the set distance, keeping cadence high and posture upright.

Tips

  • Bring the heel to the glute, not the foot behind the body, to rehearse true recovery.
  • Keep the knees pointing down; do not let the thighs drift backward.
  • Stay tall and avoid leaning forward at the waist.
  • Prioritize quick, light turnover over how high the heels travel.

Variations

Common mistakes

  • The heels come up to mid-thigh and no further, so the quick fold the drill teaches never actually happens; slow the cadence until the heel reaches the glute, then speed it back up.
  • Contacts land on the heels because the legs are folding behind you rather than cycling under you, and every step becomes a small brake.
  • Heels track out to the sides of the glutes, which means the hip is twisting to help the fold; the heel should come straight up behind the same hip.
  • The drill shrinks to a near-standstill shuffle with busy heels and no travel; keep moving at a jog's pace so the fold happens inside a running stride.
  • Fifty meters of fast folding asks the hamstrings for a great many quick contractions and they can cramp, especially early in a session, so start with short trips.

Frequently asked

How many butt-kicks should a beginner do?
Two or three trips of 15 to 20 meters, or 20 to 30 seconds each, with a walk back between them, as part of your preparation before running. Cadence is the thing to progress, not distance: the same 20 meters with more folds inside it. Two or three times a week is plenty, and if the hamstrings start to grip, stop the trip and walk rather than pushing on.
How do I make butt-kicks easier or harder?
Easier: do them walking, one heel fold per step, or stand on one leg holding a wall and practice the fold on the spot. Harder: raise the cadence so the heels blur, or pair each fold with a knee drive so the leg folds and then punches the knee up, which is the full sprint cycle rather than half of it. Running them at close to real speed over 20 meters is the hardest version worth doing.
What are butt-kicks for, and when are they a poor choice?
They rehearse the heel recovery phase of the sprint cycle, where the knee folds fast so the leg can swing through quickly, and they prime the hamstrings with very little impact, which makes them a fixture before fast sessions. They are a poor choice as hamstring strengthening, since nothing is loaded, and a poor choice while a hamstring is strained or sore, because the fold is a rapid contraction of that exact muscle.

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