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How to Do a Butt Kick | Plyometric Exercises

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Published on Jun 15, 2013

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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.

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