QuadricepsBeginner

Double Leg Butt Kick

Plyometrics movement using Body Only.

Primary muscle: Quadriceps
Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Double Leg Butt Kick reference position 1

Double Leg Butt Kick reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Abductors, Adductors, Calves, Glutes, Hamstrings

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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