Butt-Kick Row
Butt-Kick Row: Kick it up a notch! Fire up your core, glutes, & back with this dynamic exercise. Agility meets strength!
Muscle Groups
Primary
Secondary
Instructions
Stand with your feet shoulder-width apart, arms by your sides.
Begin by lifting your right heel towards your glutes while simultaneously pulling your arms back in a rowing motion, with elbows bent and squeezed towards each other, as seen in the images.
Quickly lower your right leg and return your arms to the starting position.
As soon as the right leg comes down, lift your left heel towards your glutes and perform the rowing motion with your arms again.
Continue alternating legs at a swift pace, ensuring you are kicking your heels as close to your glutes as possible, synchronizing the arm row with each leg kick.
Keep your upper body straight and engage your core throughout the exercise.
Perform this exercise for your desired number of repetitions or a specific time duration while maintaining proper form.
Make sure to perform a proper warm-up before starting this exercise to prevent injuries. Start with low intensity, and once you're comfortable with the motion, you can increase the speed and intensity accordingly. This dynamic exercise effectively combines lower body agility with upper body strength conditioning.
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