Butt Kickers

1. Start by standing with your feet shoulder-width apart.
2. Begin jogging in place, lifting your heels towards your glutes with each step.
3. Keep your knees slightly bent upon landing, and try to bring your heels as close to your glutes as possible with each step.

1. Keep your core muscles engaged throughout the exercise to maintain stability
2. Perform the kicks in a quick and light manner, focusing on speed rather than height
3. Stand tall with your chest lifted and shoulders relaxed; avoid leaning forward or backward excessively
4. As you kick your heels up, aim to land softly on the balls of your feet to reduce impact on your joints
5. Swing your arms in a natural running motion to enhance the cardiovascular aspect of the exercise
6. Strive for a full range of motion by bringing your heels all the way up towards your glutes
7. Maintain a steady and controlled breathing pattern. Inhale and exhale in a rhythm that complements your pace

Easier

• Slow down the pace if you're a beginner or if the high-intensity version is too challenging
• Perform a low-impact variation by kicking your heels towards your glutes without the running or jogging motion
• March in place while kicking your heels towards your glutes, reducing the impact on your joints
• Instead of jogging or running in place, perform butt kickers while walking forward
• If balance is an issue, hold onto a sturdy surface or use a wall for support while performing butt kickers
• Adjust the intensity by modifying the arm movements. For example, keep your arms by your sides for a lower-intensity version

Harder

• Speed up the pace
• Add light wrist and ankle weights