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Double Leg Butt Kick, starting position 
Double Leg Butt Kick, finishing position
PlyometricsbeginnerBodyweight
Double Leg Butt Kick
Primary
Quadriceps
Secondary
Abductors, Adductors, Calves, Glutes, Hamstrings
Equipment
Bodyweight
Level
beginner
Double Leg Butt Kick demonstration
How to Perform
- 1Begin standing with your knees slightly bent.
- 2Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
- 3As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
- 4Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsAbductorsAdductorsCalvesGlutesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Double Leg Butt Kick work?
Double Leg Butt Kick primarily targets the Quadriceps. It also works the Abductors, Adductors, Calves, Glutes, Hamstrings as secondary muscles.
What equipment do I need for Double Leg Butt Kick?
Double Leg Butt Kick requires Bodyweight.
Is Double Leg Butt Kick suitable for beginners?
Yes, Double Leg Butt Kick is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Double Leg Butt Kick
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.