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Double Leg Butt Kick

AdvancedStrengthTier T4

From a slightly bent stance, drop into a quick shallow squat and jump as high as possible. Bring both heels toward the buttocks in the air and land with the knees partly bent.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Begin standing with the knees slightly bent.
  • Keep the back straight ready to jump vertically.
  1. She stands tall with her knees slightly bent, arms relaxed close to the body, ready to jump.

    Step 1 of 5

    Begin standing with the knees slightly bent.

  2. She has dropped into a quick shallow squat, hips and knees flexed, body loading to extend straight up.

    Step 2 of 5

    Quickly squat a short distance, flexing the hips and knees.

  3. She is airborne at maximum height with both knees flexed so both heels tuck up toward her buttocks, her body extended upward.

    Step 3 of 5

    Immediately extend to jump for maximum vertical height and tuck the heels toward the buttocks.

  4. She is landing on both feet with her knees only partially bent, legs absorbing the impact, body upright.

    Step 4 of 5

    Land with the knees only partially bent, using the legs to absorb the impact.

  5. She stands tall with her knees slightly bent, arms relaxed close to the body, ready to jump.

    Step 5 of 5

    Begin standing with the knees slightly bent.

Safety Information

Use the legs to absorb the landing impact. Keep the knees only partially bent on the landing rather than dropping into a deep squat. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.