How to Do a Butt Kick | Plyometric Exercises

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Hi, I am Pauline and I have another great plyometric exercise.

I actually use this a lot while training or running track and field. It was one of the essential movement or warm up or drill that I used almost every single day I trained. So the butt kicks, there are two ways to do it. I'm going to do it while standing.

I'm going to turn to the side so you can see easier. Simply, this one you're going to flex your foot, one at a time, right? But there is a hop to it, so you're really going to get up on your toes. What I would do is just practice getting your foot as high as you can, and try to touch your butt. That's why it's called butt kick. In the meantime, you have to keep a posture, so shoulders back, abs in tight, breathe out as you kick. Do this fast as you can.

Now before you do this though, it is really essential that you warm up your hamstring, because it's easy to actually pull your hamstrings while doing this, because you're actually flexing your hamstrings here. So butt kick, this is a warm up. Okay? So the real butt kick. Okay? Now the thing is, you're popping off your toe, so you've got to be quick. When you land, you have to land on your toe. Again, butt kick. Okay. That's me flexing.

Now what I'm going to do is point my toes. Now it really changes the movement. The second variation is making sure you point your toe as you pick it up. Okay? So it looks like this.

You can either keep your hands still, that's easier, or, running motion. Okay? And this is a special move, I love it. It's great for activating your hamstrings and of course, getting your heart rate up. This is a move that you can incorporate, let's say, into any exercise that you would take 30 seconds and then rest. If you are doing weighted exercise, instead of standing around waiting to do your next set, pop this move into your routine and it's pretty easy.

So that's how you do your butt kick.

[dasupasin]

I admit, I was not expecting her voice to sound like that.

[sjspak]

Great clip. I started doing them when I saw it for a trampoline workout. Good exercise for the calves.

[LashanaKaos]

Her outfit is so cute! Wish I looked that cute in my workout outfits. ^_^

[jugzster]

Thanks for the detailed instructions. I've seen one variation where the hands are behind the back and the ankles hit the palms when doing the kicks.

[ashleydover]

All of you guys with your disgusting comments....you put the male species to shame. All I want to know is what kind of shoes she's wearing...

[thiccymctiddie]

This isn't a Butkick! A butkick is like attack someone with a but

[myrealnameislarry]

Is this just to keep your heart rate up, I don't see whats so special about it?

[johnnytest]

lol its so funny if someone kicks that long your butt fels it going to get off

[stelica]

Lol all that kicking your but has payed off!Nice fig