Double Leg Butt Kick
The Double Leg Butt Kick is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Double Leg Butt Kick
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Double Leg Butt Kick work?
The Double Leg Butt Kick primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Double Leg Butt Kick good for beginners?
Yes, the Double Leg Butt Kick is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Double Leg Butt Kick?
You need no equipment — just your bodyweight to perform the Double Leg Butt Kick. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.