# Butt Kicks

URL: https://heatsy.app/ex/butt-kicks

Also known as: Butt Kick, Heel Flicks, Heel Kicks, Heel-to-Butt Kicks, Butt Kickers, Heel Kick Run, Butt Kick Run, Bum Kicks, Running Butt Kicks

Body region: Legs

## Muscles

- Main: Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Gluteus Maximus, Gastrocnemius, Soleus, Popliteus
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Technique

1. Stand tall with the arms bent at your sides.
2. Jog forward, using a short stride, and flick one heel up towards the glute on each step.
3. Land on the ball of the foot under the hips and quickly flick the other heel.
4. Keep the knees pointing down and the thighs nearly vertical.
5. Continue for a set distance or time.

### Cues

- Stay tall and relaxed through the shoulders.
- Quick cadence, short steps.
- Land on the forefoot.

### Common mistakes

- Leaning forward and rounding the back.
- Letting the knees swing forward.
- Landing on the heels.

## Alternatives

- [High Knees](https://heatsy.app/ex/high-knees)
- [A-Skip](https://heatsy.app/ex/a-skip)
- [Power Skip](https://heatsy.app/ex/power-skip)