Runner Butt-Kick
Tone your glutes & improve running form with Runner Butt-Kicks! A simple, effective exercise you can do anywhere.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by standing upright with your feet hip-width apart.
2. Start jogging in place, lifting your feet slightly off the ground with each jog.
3. Enhance the movement by bending your knees and kicking your heels back to touch your buttocks with each step. The hands can be kept bent at the elbows with the palms facing each other in front of your chest, which helps to maintain balance.
4. Increase the pace to make the exercise more intense, but ensure to maintain a rhythm where each heel is coming up to touch the butt or is lifting as high as possible.
5. Continue the butt kicks for a period of time or distance, such as 30 seconds or across a specified area.
6. Keep your upper body straight and look forward, with your core engaged throughout the movement and your arms swinging naturally with each kick.
7. Breathe steadily and focus on kicking your heels up consistently, alternating your legs quickly and smoothly.
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