GymPlan AIDouble Leg Butt Kick
Double Leg Butt Kick is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.
How to do the double leg butt kick
- 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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the double leg butt kick work?
It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.
How many sets and reps of double leg butt kick should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the double leg butt kick good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.