Double Leg Butt Kick

How to do the Double Leg Butt Kick

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abductors, adductors, calves, glutes, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Double Leg Butt Kick

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Double Leg Butt Kick work?

The Double Leg Butt Kick primarily works the quads, with the abductors, adductors, calves, glutes, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Depth Jump Leap, and Fast Skipping train the same muscle, across 9 equipment types.

What equipment do you need for the Double Leg Butt Kick?

None — the Double Leg Butt Kick is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Depth Jump Leap also need nothing.

Is the Double Leg Butt Kick suitable for beginners?

Yes, the Double Leg Butt Kick is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Double Leg Butt Kick go in a workout?

Early — the Double Leg Butt Kick is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Depth Jump Leap Other Equipment Fast Skipping Bodyweight Front Cone Hops (or hurdle hops) Other Equipment Side Hop-Sprint Other Equipment Side to Side Box Shuffle Other Equipment