Butt Kicker
May 2nd, 2023 8:44 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell butt kicker is a compound exercise that primarily works the glutes, hamstrings, and calves. It involves kicking the legs back while holding onto dumbbells.
Stretch to do prior to exercise:
- Standing hamstring stretch
- Standing quad stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio (e.g. jogging in place or cycling)
- 1-2 sets of bodyweight butt kickers
How to select the proper weight:
Choose a weight that allows you to complete the exercise with proper form, but still feels challenging by the last few reps.
Proper form:
- Stand with feet hip-width apart, holding dumbbells in each hand with palms facing inward.
- Keeping your core engaged and your back straight, kick your right leg back as high as you can while bending your left knee.
- Lower your right leg and repeat with your left leg.
- Alternate legs for the desired number of reps.
How to reduce the difficulty:
- Perform the exercise without dumbbells
- Reduce the range of motion by not kicking the legs as high
How to increase difficulty:
- Increase the weight of the dumbbells
- Add ankle weights
Number of reps:
Beginner: 8-12 reps per leg for 1-2 sets
Intermediate: 12-15 reps per leg for 2-3 sets
Advanced: 15-20 reps per leg for 3-4 sets
Estimated time for exercise: 10-15 minutes
Body Group:
CardioMuscle Group(s):
Calves, Hamstring, Quadriceps, ShinMuscles used:
Primary:
QuadricepsSecondary:
Hamstrings, CalvesTertiary:
CardioDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.