Step by step instructions, muscle activation and variants for the High Knee to Butt Kick.
High Knee to Butt Kick is a cardio warm-up drill that combines two classic movements in sequence: driving the knee up toward the chest, then flicking the heel up toward the glutes. It elevates heart rate, activates the hip flexors and hamstrings, and improves running mechanics.
Common mistakes content is coming soon.
The High Knee to Butt Kick 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.