Butt kicker exercises of any kind are excellent for working your hamstrings and butt muscles. Butt kicker exercises are dynamic movements that can be performed at a low-intensity as part of your warm-up or more intensely for an added bonus to your workout. Perform butt kicker exercises on three nonconsecutive days a week to lift, strengthen and shape your butt and hamstrings.
Butt kicks are an effective warm-up exercise as well a beneficial exercise for runners who are trying to improve their stride. This exercise intensely works your hamstrings. You can perform this exercise while jogging in place or jogging over a distance. Keeping your torso erect, begin to jog. As you're jogging, emphasize your back stride and bring your heel to your butt in an attempt to make contact between the two. If you're able to make contact, great. If not, just bring your heel up as high as you can. Perform this exercise for one to two minutes.
The butt kicker exercise targets your gluteus maximus, gluteus medius and hamstring muscles. Begin on all fours with your hands directly below your shoulders and your knees aligned beneath your hips. Stiffen your torso and contract your abdominal muscles. Keeping your knee bent, lift your right leg to hip-height with your foot flexed. The sole of your foot should be pointing toward the ceiling. Keeping your leg bent, contract your glutes to lift the sole of your foot toward the ceiling and then lower your leg back to hip-level. Complete 20 to 25 reps and then switch legs.
Single-Leg Butt Kick
The single-leg butt kick is a Pilates-based exercise that gently works your hamstrings. Lie face down on the floor with your legs extended. Place your elbows on the floor to prop your upper body up. Pull your belly button into your spine, contract your abdominal muscles and lengthen your spine. Bend your right leg and bring your heel toward your butt. Kick your heel in three distinct pulses and then lower your foot back to the floor. Repeat the exercise with your left leg. Complete eight to 12 reps per leg.