PlyometricsBeginner
Double-Leg Butt Kick
A vertical jump from a quick dip, snapping both heels up to the glutes at the top. Builds reactive leg power and the fast knee bend used in sprinting.
Primary muscles
- Quadriceps
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
- Soleus
- Sets
- 3
- Reps
- 6–10
- Rest
- 45–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.