Plyometrics

Double Leg Butt Kick

The double leg butt kick is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Abductors, Adductors, Calves, Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Double Leg Butt Kick, starting position
Start
Double Leg Butt Kick, end position
Finish

How to do it

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

Alternatives to the double leg butt kick

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells