Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
Starting position
End position
How to Do 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
Alternatives to Double Leg Butt Kick
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Single Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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2
Alternate Leg Diagonal Bound
A beginner compound plyometric exercise that works the quads.
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3
Single-Leg Hop Progression
A beginner compound plyometric exercise that works the quads.
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4
Single-Leg Lateral Hop
A beginner compound plyometric exercise that works the quads.
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5
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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6
Single Leg Push-off
A beginner compound plyometric exercise that works the quads.
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7
Depth Jump Leap
A beginner compound plyometric exercise that works the quads.
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8
Front Cone Hops (or hurdle hops)
A beginner compound plyometric exercise that works the quads.
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9
Side Hop-Sprint
A beginner compound plyometric exercise that works the quads.
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10
Side to Side Box Shuffle
A beginner compound plyometric exercise that works the quads.
Frequently Asked Questions
What muscles do double leg butt kick work?
Double Leg Butt Kick primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for double leg butt kick?
None. Double Leg Butt Kick is a bodyweight movement you can do anywhere you have floor space.
Double Leg Butt Kick: is it suitable for beginners?
Yes. Double Leg Butt Kick is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of double leg butt kick?
Single Leg Butt Kick, Alternate Leg Diagonal Bound, Single-Leg Hop Progression train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my double leg butt kick reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; double leg butt kick can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Double Leg Butt Kick with AI
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