This article was co-authored by Kai Ng and by How.com.vn staff writer, Megaera Lorenz, PhD. Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
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Butt kicks are a great warmup exercise for runners. They improve your form and flexibility, strengthen your hamstrings, and get blood flowing to your legs so you’re less likely to experience strains and injuries.
Here are 11 tips to help you perform butt kicks and get the most out of your workout.
Steps
Techniques, Routine, and Alternate Exercises
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Expert Q&A
- QuestionHow fast should I go?Kai NgKai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
Certified Running CoachDon't rush through the exercise, especially as a beginner. Walk through it instead of running through it. Focus on using good form so you get the most benefit out of the exercise. - QuestionWhat should I do with my knees?Kai NgKai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
Certified Running CoachBring them up to about hip level as you're doing the exercise. You want to get your knees going up at the same time as you bring up your heels.
Tips
- Add ankle weights to make it more difficult. Just make sure to work slowly and reduce the number of reps you do until you get more comfortable with the weight.Thanks
- Make sure to stretch your hamstrings when you finish working out to keep your muscles from getting strained.Thanks
Warnings
- Work up to difficult variants slowly so you don't strain your knees. Start with 10-second intervals before gradually increasing the time spent doing butt kicks.Thanks
References
- ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
- ↑ https://extension.psu.edu/balance-breathing-and-flexibility
- ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
- ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/3813/the-dynamic-warm-up-every-runner-should-try/
- ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
- ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
- ↑ https://www.dignityhealth.org/articles/warm-up-exercises---butt-kicks-and-knee-highs
- ↑ https://www.cnn.com/2020/12/04/health/full-body-lockdown-workout-no-equipment-wellness/index.html
- ↑ https://www.cnn.com/2021/03/12/health/dance-cardio-fitness-health-wellness/index.html
- ↑ https://ptsportswellness.wordpress.com/2013/12/04/running-drills-modified-butt-kicks/
- ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/3813/the-dynamic-warm-up-every-runner-should-try/
- ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/3813/the-dynamic-warm-up-every-runner-should-try/
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