Butt Kicks
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A running drill that snaps the heels up toward the glutes with a quick cadence — grooves fast heel recovery and "stepping over" the opposite knee.
Detail
Butt kicks is a sprint-form and warm-up drill in which the athlete runs (in place or slowly forward) flicking the heels quickly up toward the glutes, emphasizing a fast, compact heel recovery behind/under the body. In sprinting, a quick heel recovery shortens the lever of the recovery leg so the knee can swing through faster — butt kicks rehearse that action.
Technique: stay tall and braced; cycle the heels up by folding at the knee with the heel traveling under/just behind the hips (the recovery should "step over the opposite knee"), not by swinging the whole leg backward behind the body. Keep contacts quick and light on the balls of the feet, with a sharp opposite-arm action. Emphasize speed of recovery rather than reaching the heel as high as possible.
It complements high knees (front-side knee drive) and A-skips (downward strike) in a sprint-form series, and is an effective dynamic warm-up for the hamstrings and lower legs.
Key facts
- Running drill flicking the heels up toward the glutes with quick cadence.
- Grooves fast, compact heel recovery ("step over the opposite knee").
- Fold at the knee with the heel under/just behind the hips — not swinging the leg back.
- Tall posture, quick light contacts; good dynamic warm-up.
Connections
- high-knees — complementary front-side knee-drive drill.
- a-skip — adds the downward strike.
- running-form — reinforces efficient heel recovery.
- sprint-mechanics — faster recovery aids stride frequency.
- hamstrings — knee flexors performing the heel snap.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.