Double Leg Butt Kick
How to do the Double Leg Butt Kick
- 1
Begin standing with your knees slightly bent.
- 2
Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
- 3
As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
- 4
Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.
How to program the Double Leg Butt Kick
Sets and reps
As a compound movement, the Double Leg Butt Kick responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Double Leg Butt Kick is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Double Leg Butt Kick work?
The Double Leg Butt Kick primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Double Leg Butt Kick?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Double Leg Butt Kick should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
