Double Leg Butt Kick

A beginner conditioning exercise for the quads, hip abductors, adductors, calves, glutes and hamstrings, with no equipment.

Movement guide

Double Leg Butt Kick

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusQuads · Hip abductors · Adductors · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Double Leg Butt Kick demonstrated on the 3D figure

3D demoDouble Leg Butt KickBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Hip abductors, Adductors, Calves, Glutes, Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Single Leg Butt Kick demonstrated on the 3D figure

3D demoSingle Leg Butt KickBeginner · No equipment

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Diagonal bounds demonstrated on the 3D figure

3D demoDiagonal boundsAdvanced · No equipment

Forward cone hops demonstrated on the 3D figure

3D demoForward cone hopsIntermediate · Other / check instructions

Side-to-side box push-off demonstrated on the 3D figure

3D demoSide-to-side box push-offIntermediate · A step

Single-leg cone hops demonstrated on the 3D figure

3D demoSingle-leg cone hopsAdvanced · Other / check instructions

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Questions people ask

What muscles does the Double Leg Butt Kick work?

Mainly the quads, with help from the hip abductors, adductors, calves, glutes and hamstrings.

What equipment do I need for the Double Leg Butt Kick?

No equipment: your body weight and a little floor space.

Is the Double Leg Butt Kick good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Box push-off jump.

How do I make the Double Leg Butt Kick harder?

Progress to the Box push-off jump, or add load, range or slower lowering once your form is solid.