Butt Kicks

How to do it

Run in place, violently pulling the heels up to physically strike the glutes. The knees point down toward the floor, not forward.

The coaching cue

"Flick the dirt off your heels." This is rapid hamstring contraction.

What changes inside an AMRAP

Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.

Common mistakes

• Kicking the heels out behind rather than straight up to the glutes.
• Letting the knees travel forward, which turns it into a jog in place.

Workouts that use butt kicks

• Crimson Flow

  10 minute AMRAP — 5 Bear Crawl to Broad Jumps, 10 T-Push-ups, 30 Butt Kicks

• Arterial Endurance

  15 minute AMRAP — 8 Bear Crawl to Broad Jumps, 16 Plank Shoulder Taps, 40 Butt Kicks

• The Turbine

  5 minute AMRAP — 20 High Knees (Total), 20 Butt Kicks (Total), 10 Jump Squats

• The Cruiser

  10 minute AMRAP — 5 Burpees, 15 Air Squats, 30 Butt Kicks

• Steady Traction

  10 minute AMRAP — 10 Combat Sprawls, 12 W-Press Ups, 30 Butt Kicks (Total)

• The Rhythmic Grind

  15 minute AMRAP — 10 Down-Ups, 20 Skater Jumps (Total), 30 Butt Kicks

• Systemic Flush

  15 minute AMRAP — 15 Jump Squats, 15 Sprawls (Standard), 30 Butt Kicks

• Endurance Tow

  15 minute AMRAP — 12 Down-Ups, 12 W-Press Ups, 30 Butt Kicks

• Anti-Rotation

  10 minute AMRAP — 16 Plank Shoulder Taps, 10 Jump Squats, 30 Butt Kicks

• The Suspended Bridge

  15 minute AMRAP — 15 Superman Raises, 15 Glute Bridges, 30 Butt Kicks

• The Slow Burn

  20 minute AMRAP — 10 Pike Push-ups, 15 Dead Bugs, 20 Jump Squats, 30 Butt Kicks

• The Sentinel

  20 minute AMRAP — 20 Butt Kicks, 10 Sphinx Push-ups, 20 Single-Leg Glute Bridges (Total), 10 Russian Twists

• The Fortress

  20 minute AMRAP — 20s Superman Hold, 10 Commando Planks, 20 Reverse Lunges, 20 Butt Kicks

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.