Butt kicks (no jump)

How to do it

1. Set upStand tall with your arms bent at your sides.
2. MoveWalk or jog lightly on the spot, flicking each heel up toward your glute. Keep your thighs mostly vertical.
3. Watch forLeaning forward from the waist. Stay tall.

Easier or harder

Easier

Butt kicks, slowly.

Harder

Butt kicks: add the bounce.

What it works

Muscles

Cardio, Quads, Calves

Position

Standing

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Dynamic heel taps
• Step-back burpees
• Half burpee + squat hold
• Standing jacks (low impact)
• Butt kicks
• Clap under kicks (no jump)