Double Leg Butt Kick

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Double Leg Butt Kick: finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Double Leg Butt Kick

Begin standing with your knees slightly bent.
Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Double Leg Butt Kick

Questions

What muscles does the Double Leg Butt Kick work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Double Leg Butt Kick good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Double Leg Butt Kick?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Fast Skipping, Lateral Bound or Mountain Climbers.

How many sets and reps of the Double Leg Butt Kick should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).