Hominin · exercise
Double Leg Butt Kick
Double Leg Butt Kick is a beginner plyometrics exercise using body only. It works the quadriceps, with help from the abductors, adductors, calves, glutes and hamstrings.
beginnerbody onlypush movementcompoundplyometrics
- Main muscles
- quadriceps
- Also works
- abductors, adductors, calves, glutes, hamstrings
How to do it
- Begin standing with your knees slightly bent.
- Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
- As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
- Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Fast Skipping · body only, beginner
- Rocket Jump · body only, beginner
- Scissors Jump · body only, beginner
- Single Leg Butt Kick · body only, beginner
- Split Jump · body only, beginner
- Standing Long Jump · body only, beginner
- Star Jump · body only, beginner
- Bench Jump · body only, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).