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Butt Kicks - What it Works
Focus: Lowerbody
Type: Cardio
Difficulty: level 2 of 5

Jog on the spot, kicking your heels up behind you toward your glutes with every stride - land on the balls of your feet, keep your knees pointing down rather than lifting forward, and let your arms swing in an easy running rhythm. Stay tall through your torso and keep the tempo light and springy.

Works: hamstrings, glutes, calves

Breathing: Steady and rhythmic, in time with your stride - settle into a pace you can breathe through.

Common Mistakes: Leaning forward from the waist, letting the knees drift forward so it becomes a high-knee jog, and landing heavily on flat feet instead of staying on the balls of the feet.

Make Easier: Slow it down to single kicks - stand tall and bring one heel up at a time at walking pace, no jump, no impact.

Make Harder: Pick up the tempo and drive the heels higher, or move on to High Knees or Split Jacks.

I really like this website. It doesn't make me overthink what to workout. I would just do one or two of these workouts, walk for 45 minutes and stretch. It makes me feel good.

Anonymous

I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much… I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much healthier and stronger. I'm so grateful to everyone who makes these workouts.

Anonymous

Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.

T.T, 28, from AUS
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