Runners’ butt-kicks are a dynamic warm-up or running drill used to improve running mechanics, increase hamstring flexibility, and activate the posterior chain. Unlike the “butt-kicks” used in football (which involve keeping the knees low and ‘kicking’ the top of the glute), runners’ butt-kicks focus more on replicating proper running form and cadence.

Purpose

• Improve running form and turnover rate
• Activate hamstrings and glutes
• Develop muscle memory for efficient stride recovery
• Serve as a dynamic warm-up for runners

How to Perform Runners’ Butt-Kicks

Starting Position

• Stand tall with feet hip-width apart.
• Engage your core and maintain good posture.
• Begin Jogging
• Start at a slow jog in place or moving forward slowly.

Heel Lift to Glute

• Raise the knee into a high-knees position – knee to hip-height.
• With each stride, lift your heel directly up toward the bottom of your glute.
• Focus on a circular motion of the foot.

Arm Movement

• Maintain a relaxed, natural arm swing in rhythm with your leg motion.
• Do not tense your shoulders.

Cadence and Rhythm

• Aim for a quick turnover (high cadence), similar to your natural running rhythm.
• Keep the steps light and bouncy, landing on the balls of your feet.

Duration

• Perform for 20–30 meters if moving forward, or for 20–30 seconds in place.
• Repeat for 2–3 sets as part of a warm-up or form drill series.

Common Mistakes to Avoid

• ❌ Lifting the knee too high (this turns it into a different drill like high knees)
• ❌ Leaning back or arching the lower back excessively
• ❌ Slow, sloppy movements instead of snappy, rhythmic action
• ❌ Kicking backward rather than up toward the glutes

When to Use

• Before a run to warm up dynamically
• As part of a running drill set to improve form and efficiency
• During track workouts or speed drills