Double Leg Butt Kick

Also called butt kick jump, heel kick jump and tuck heel jump.

Works

Quads, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Begin standing with your knees slightly bent.

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

Cues

• Short dip, then jump high.
• Kick the heels to the glutes.
• Land soft, knees bent.
• Reset or rebound fast.

Common mistakes

• Landing stiff.
• Knees caving.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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