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Butt Kick with Row

Step by step instructions, muscle activation and variants for the Butt Kick with Row.

EasyHamstrings

About this exercise

The butt kick with row is a dynamic conditioning drill that pairs alternating hamstring curls (butt kicks) with a simultaneous bodyweight rowing motion of the arms. It improves cardiovascular fitness, hamstring activation, and upper-back endurance.

How to Perform

  • Stand tall with feet hip-width apart and arms extended in front at shoulder height
  • Shift your weight onto your left foot and kick your right heel toward your glutes
  • Simultaneously pull both elbows back in a rowing motion, squeezing the shoulder blades
  • Return the right foot to the ground and extend the arms forward as you transition
  • Kick the left heel toward your glutes while rowing the arms back again
  • Continue alternating legs at a brisk, controlled pace for the desired duration

Muscle Activation

Primary
Hamstrings
Secondary
GlutesRear shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Butt Kick with Row

The Butt Kick with Row 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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