Double-Leg Butt Kick
A vertical jump from a quick dip, snapping both heels up to the glutes at the top. Builds reactive leg power and the fast knee bend used in sprinting.
Primary muscles
- Quadriceps
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
- Soleus
- Sets
- 3
- Reps
- 6–10
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart and knees slightly bent.
Dip quickly into a shallow squat.
Jump straight up as high as you can.
At the top, snap both heels up toward your glutes.
Let the legs extend again and land with the knees partly bent, then rebound into the next rep.
Breathing: Exhale sharply on each jump.
Coaching tips
Quick dip, quick jump
Heels to butt
Land light
Common mistakes
Sinking into a deep squat before each jump
Folding forward at the waist to reach the heels
Landing before the legs have extended
Landing on locked knees
Safety notes
Warm up with regular butt kicks first.
Land on a forgiving surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.