Double Leg Butt Kick
Double Leg Butt Kick is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings. It is performed with bodyweight.
How to do it
- 1Begin standing with your knees slightly bent.
- 2Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
- 3As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
- 4Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.