Enhancing Skills

Butt Kicker

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:

Exercise

Equipment:

Dumbbell

The 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:

  1. Stand with feet hip-width apart, holding dumbbells in each hand with palms facing inward.
  2. Keeping your core engaged and your back straight, kick your right leg back as high as you can while bending your left knee.
  3. Lower your right leg and repeat with your left leg.
  4. 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:

Cardio

Muscle Group(s):

Calves, Hamstring, Quadriceps, Shin

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Calves

Tertiary:

Cardio

Difficulty:

Beginner

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.


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