Legs / Beginner / Compound (multi-joint)

Double Leg Butt Kick

An explosive bodyweight exercise for the quads, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Quads

Secondary

Hip abductors (glute med), Adductors, Calves, Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

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.

Common mistakes

• ✗ Landing on the heels and leaning back.

  Why it hurts: The drills are meant to teach quick, springy contacts; landing heavy loads the shins and knees.

  ✓ Instead: Stay tall with a slight forward lean and land lightly under the hips on the balls of the feet.

• ✗ Doing them tired, at the end of a session.

  Why it hurts: Poor form under fatigue gets practised and raises the risk of a strain.

  ✓ Instead: Do drills fresh, after the warm-up and before the main run.

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