Benefits of Butt Kicks Exercise You May Not Know About
The benefits of buttocks
Butt kicks stretch the front of your thighs (also called quadriceps), while also causing the back of your thighs (or hamstrings) to contract quickly, a pattern of movement that is an integral part of good form of running. Plus, kicking the butt will raise your heart rate, preparing your system for cardio training.
When done correctly, they can also help increase the strength and mobility of the ankle, knee and hip joints. In addition, research has found that plyometric exercises are an essential part of injury prevention when combined with stabilization and balance exercises.
How to do buttocks
Basically, the butt is just jogging (in place or forward) while trying to touch your butt with your heel with each foot lift, hence the name. However, there are some adjustments that need to be made to make sure you are in the right shape and getting the most out of the exercise.
Apgar notes that these are the keys to good form on butt kicks:
- Push straight up on the soles of your feet with your upright torso, so that you are using your calves and the strong muscles in your lower body.
- Press your navel against your spine to keep your spine stable and supported.
- Firmly squeeze your hamstrings as you pull a heel toward your glutes; use a powerful, deliberate swing with your arms (as if you were running).
- Rinse and repeat from leg to leg quickly, but in control.
If you are comfortable with the movement and want to make it harder, Apgar notes that you can modify the kicks by holding light dumbbells – she recommends five pounds. “It will now increase [rotation] trunk and require even greater stability to be maintained, ”she notes. Translation: This will mean more work on your core, especially your obliques, which are responsible for twisting your abdomen from side to side.
How to add buttocks to your routine
If you want to combine the butt with other plyometric exercises for a high-intensity, high-impact cardio workout, Apgar suggests adding group knee movements and jumps to work opposing muscle groups during your conditioning.
Crouching jumps are another OG plyo move, here’s how to do them correctly:
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