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Double Leg Butt Kick

The Double Leg Butt Kick primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Glutes, Hamstrings. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings

How to perform Double Leg Butt Kick

  1. Step 1. Begin standing with your knees slightly bent.
  2. Step 2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
  3. Step 3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
  4. Step 4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Frequently asked questions

What is the primary muscle group targeted by double leg butt kicks?

This exercise primarily targets the quadriceps through dynamic stretching and rapid contraction. It also engages the hamstrings to drive the heels toward the glutes.

How should I position my upper body during the movement?

Maintain an upright torso with a slight forward lean and engage your core to stabilize the spine. Avoid excessive arching of the lower back as you jump.

What is a common mistake to avoid when performing this exercise?

Landing with locked knees is a frequent error that increases joint impact. Ensure you land softly on the balls of your feet with a slight bend in the knees.

How can a beginner modify this exercise if the jump is too difficult?

Beginners can perform alternating single-leg butt kicks while standing or jogging in place. This reduces impact while still dynamic stretching the quadriceps.

What is the recommended programming for double leg butt kicks?

Perform 2 to 3 sets of 10 to 15 repetitions as part of a dynamic warm-up. Focus on explosive power and quick ground contact time rather than high volume.

Sample sets & reps for Double Leg Butt Kick

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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