Warm-up
Hip flexors
Calves
Beginner
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Warm-up
Butt Kicks
A light running drill where your heels flick up toward your glutes on every step. Butt kicks warm up the hamstrings and quicken your leg turnover before faster running.
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Suggested use
Sets
3
Time
30s
Rest
30s
Warm-up
Running
Beginner
Warmup
Cardio
Gait
Muscles worked
Primary
Hamstrings
Secondary
Calves
Quads
Hip flexors
Cardiovascular system
Equipment
No equipment needed - just your body.
How to do it
- Jog gently on the spot or move forward slowly with a tall posture.
- Flick one heel up toward your glutes, keeping the knee pointing down.
- Alternate legs quickly, landing lightly on the balls of your feet.
- Pump your arms in an easy running rhythm.
- Keep the contacts fast and quiet rather than reaching for height.
- Continue for the work interval or across 15-20 meters.
Common mistakes
- Leaning forward and letting the hips drift back.
- Driving the knees forward instead of keeping them pointing down.
- Slamming the heels down flat between reps.
- Sacrificing rhythm to force the heel all the way to the glutes.
Safety first
- Start slowly and let the range of motion grow as the hamstrings warm up.
- Stay on a flat, grippy surface with supportive shoes.
- Ease off if your hamstrings or knees feel tight or pinchy.
Who should avoid or modify
- Recent hamstring or calf strain — consult a licensed clinician before returning to impact drills.
- Acute knee or ankle pain aggravated by impact.
Breathing and tempo
Breathing: Light, rhythmic breaths matched to the cadence — never held.
Tempo: Quick heels, quiet feet — cadence first, heel height second.
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HIIT
Hip flexors
Cardiovascular system
Beginner