Butt kicks – how to do it right
Heels towards your bum, knees point down.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Run on the spot, heels to your glutes.
- Knees point down.
- Stay light on the balls of your feet.
- Quieter: kick your heels back in turn without jumping.
How long?
In BLOX: 30 seconds on, 10 seconds rest, three rounds.
If something niggles
Kids asleep or neighbours below? Knee niggling? Then do Low-impact jacks instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Cardio, Short HIIT, Short cardio. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Side hopsJump sideways over a line on both feet, land softlySide lungesBig step to the side, soft knees, come backSkatersLeap sideways onto one leg, the other crosses behindBurpeesSquat, hands down, jump back to a plank, jump in and upStep-back burpeesHands down, step back to a plank one leg at a time, step in and stand upFast feetSlight squat, quick little steps on the balls of your feet