Start
End
LegsBeginnerBodyweight
Double Leg Butt Kick
رفع الكعبين بالرجلين معًا
Target Muscles
QuadsAbductorsAdductorsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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Get a personalized plan ›How to perform
- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
