A beginner plyometrics exercise done using just your bodyweight that mainly works the quadriceps, with help from the abductors, adductors and calves. Begin standing with your knees slightly bent. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
Updated
Primary
Quadriceps
Secondary
Abductors, Adductors, Calves, Glutes, Hamstrings
Equipment
Bodyweight
Level
beginner
Double Leg Butt Kick demonstration
Double Leg Butt Kick, starting positionDouble Leg Butt Kick, finishing position
How to Perform
1Begin standing with your knees slightly bent.
2Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
3As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
4Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
