Tenglow
Warm-ups
How to do the butt kicks
Butt kicks are a light jog in place where you flick your heels up toward your glutes, warming the back of the thighs and raising your heart rate gradually.
How do you do it?
- Stand tall with your feet hip-width apart.
- Start jogging gently on the spot.
- Flick each heel up toward your glutes.
- Swing your arms naturally as you move.
- Land softly on the balls of your feet.
Breathing: Breathe in a natural rhythm, in through your nose or mouth and out steadily.
What are the common mistakes?
- Leaning forward and bending at the waist. Stay tall and keep your chest lifted.
- Landing heavily on your heels. Stay light on the balls of your feet.
How can I make it easier or harder?
Easier
Walk the movement
Harder
Pick up the pace
How does it work in Tenglow?
Butt kicks sit in the warm-up. The timer runs 30 to 45 seconds of work followed by 10 to 30 seconds of rest, and the app shows an easier and a harder option. Bodyweight, no equipment.
Slow down to a walk if you feel breathless or dizzy, and stop if a joint feels sharp or unstable. This is general fitness information, not medical advice.
Questions about the butt kicks
How high should my heels go on butt kicks?
As close to your glutes as feels comfortable, but never forced. Many people only reach partway at first, and that is fine. Aim for a steady rhythm and a tall chest rather than a perfect heel touch, and let the range grow as you warm up.
Are butt kicks hard on the knees?
They are a light, low-impact-to-moderate move when done gently. Land softly, stay on the balls of your feet, and keep the pace easy. If your knees complain, walk the movement instead, which the app lists as the easier option.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).