Mobility

Buttkick

The Buttkick exercise tones leg and core muscles, enhances speed and agility, and boosts flexibility and cardio endurance. Perfect for an effective warm-up and better overall fitness.
View all exercises
Buttkick instructions
Step-by-step instructions
1
Stand up straight with your feet hip-width apart.
2
Bend your right knee and kick your right heel up toward your glutes. Jump slightly as you do this.
3
As you lower your right foot, perform the same motion with the other foot.
4
Perform this exercise like you're jogging on the spot, but instead of lifting your knees, you're lifting your heels toward your glutes.
5
Continue this alternating driving of the heels for the programmed number of reps.
Stand up straight with your feet hip-width apart.
Bend your right knee and kick your right heel up toward your glutes. Jump slightly as you do this.
As you lower your right foot, perform the same motion with the other foot.
Perform this exercise like you're jogging on the spot, but instead of lifting your knees, you're lifting your heels toward your glutes.
Continue this alternating driving of the heels for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Leg Raise with trainwell
Dumbbell Leg Raise
The Dumbbell Leg Raise helps tone and strengthen your lower body especially thighs and glutes. By raising each leg while holding a dumbbell adds resistance, enhancing the exercise's strength-building impact.
Try it out
Bodyweight
TRX Push Up with trainwell
TRX Push Up
The TRX Push Up, a modified version of the standard push-up using a TRX suspension trainer, targets chest, shoulder, and arm muscles while engaging your core. It enhances overall body strength and stability, with the TRX straps adding an extra challenge.
Try it out
Strength
Band Leg Adduction with trainwell
Band Leg Adduction
The Band Leg Adduction targets inner thigh muscles, aiding overall leg strength, stability and injury prevention. By moving your leg against the band's resistance, it can also help in hip or knee rehab.
Try it out
Start your fitness journey today
Enjoying exercises like Buttkick, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer