Exercise

Double Leg Butt Kick

Also known as: butt kicker jump, heels to butt jump, tuck jump variation

Double Leg Butt Kick is a compound exercise for the quadriceps and hamstrings. Main target: vastus lateralis, vastus medialis and biceps femoris. Also works: gluteus maximus, medial gastrocnemius, abductors and adductors. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis Biceps femoris

Secondary

Gluteus maximus Medial gastrocnemius Abductors Adductors

How to do it

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.