Double Leg Butt Kick

How to do it

1. Stand with the feet about hip-width apart and the arms at the sides.
2. Dip into a quarter squat and jump straight up.
3. In the air, bend both knees and bring both heels up towards the glutes.
4. Extend the legs again before landing.
5. Land softly on the balls of the feet with the knees bent.
6. Reset or go straight into the next jump.

Common mistakes

• Landing with the knees still bent behind you. The legs extend before the feet touch down.
• Leaning forward to get the heels up. The torso stays upright and the heels come to it.
• Landing flat-footed. The balls of the feet first, then the knees bend to absorb it.
• Kicking with one leg before the other. Both heels come up together; a staggered kick is a jog.

Muscles worked

Primary

• Quads

Secondary

• Gluteus MediusGlutes
• Gluteus MinimusGlutes
• Tensor Fasciae Latae
• Adductors
• Calves
• Glutes
• Hamstrings