High Knees Butt Kicks

High Knees Butt Kicks


This exercise involves alternating between high knees and butt kicks, where the goal is to bring your knees up to your chest or kick your heels back towards your glutes while jogging in place. It is a cardio exercise that helps to improve coordination, agility, and overall fitness.

Muscle Group

Equipment Required

High Knees Butt Kicks Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Start by jogging in place, lifting your knees up high towards your chest and pumping your arms.
  3. After 30 seconds, switch to butt kicks by jogging in place and kicking your heels up towards your glutes.
  4. Alternate between high knees and butt kicks for 1-2 minutes, or as long as desired.
  5. Remember to keep your core engaged and your posture tall throughout the exercise.

High Knees Butt Kicks Form & Visual

High Knees Butt Kicks

High Knees Butt Kicks Benefits

  • Improves cardiovascular endurance
  • Increases leg strength and power
  • Improves coordination and balance
  • Helps to burn calories and lose weight
  • Can be done anywhere without equipment

High Knees Butt Kicks Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals

High Knees Butt Kicks Variations & Alternatives

  • High knees
  • Butt kicks
  • Jumping jacks with high knees
  • Jumping jacks with butt kicks
  • High knees with a twist
  • Butt kicks with a hop
  • High knees with a hop
  • Butt kicks with a twist
  • Jumping lunges with high knees
  • Jumping lunges with butt kicks