About this exercise
A plyometric jump that combines an explosive upward leap with driving both heels toward the glutes mid-air, developing lower-body power, hamstring activation, and cardiovascular fitness.
Butt Kick Jump
Step by step instructions, muscle activation and variants for the Butt Kick Jump.
MediumQuadricepsHamstrings
How to Perform
- Stand with feet hip-width apart and arms relaxed at your sides
- Bend your knees slightly to load the jump, then push off explosively through both feet
- While airborne, kick both heels upward toward your glutes as high as possible
- Swing your arms for balance and momentum during the jump
- Land softly with knees slightly bent to absorb the impact, then immediately transition into the next rep
Muscle Activation
Primary
QuadricepsHamstrings
Secondary
GlutesCalves
Common Mistakes
Common mistakes content is coming soon.
About the Butt Kick Jump
The Butt Kick Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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