If you have trouble remembering when to breathe, memorize the phrase “Exhale on Exertion. ”
When you’re done, bring your foot back down to the floor. Touch down lightly on the ball of your foot. [4] X Research source Keep your hips and shoulders square, and make sure your leg swings straight back instead of out to the side.
While you’re still learning how to do butt kicks, focus on proper form instead of speed. For example, you might do 20 or 30 reps without worrying about how long it takes to complete the set. As you pick up speed, keep focusing on form. Keep your back straight and your shoulders and hips square. When you’re using butt kicks as part of a dynamic warmup, aim to do them for about a minute before moving on to another stretch or exercise.
Turn on some lively workout music and kick along to the beat!
In this variant, your knee will stick out slightly in front of you as you complete the kick, rather than pointing down at the ground. Focus on letting each foot land softly instead of stomping down hard when you complete the kick.
Running butt kicks are a great way to get more spring in your step and improve the form of your footfalls for better shock absorption. This exercise is also great for strengthening your quadriceps (a group of muscles in the front of your thigh).
Rotation running. Jog straight ahead, but twist your torso around to look behind you every 2-3 steps. Walking or jogging backwards. High knees. Bring your knees up toward your chest as you jog forward or in place. Side shuffles. Stand with your shoulders and hips square and move sideways, springing lightly off the balls of your feet. Cariocas. Run sideways while alternately crossing your legs in front of each other.
