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Butt-Kick Exercises for Running

Aug 20, 2011 | By Rick Rockwell

Warming up and stretching muscles before running prevents strains and tears. The butt-kick exercise effectively accomplishes this by moderately exerting the gluteus maximus, gluteus medius and hamstring muscles. By increasing muscle mass, tone and tissue health, butt-kick exercises build endurance for running long distances without muscles becoming fatigued.

Definition

Butt-kick exercises are performed just as the name implies -- by literally kicking your butt with your foot. This is accomplished by standing in place, jogging in place or jogging for a short distance. While standing still, raise your heel as close as possible to your butt, using rapid, forceful movements. Beginners sometimes must practice for several days before they are able to accomplish this move. When jogging and butt kicking, simply do the same actions as you would while jogging in place.

Hands and Knees Warmup

Get down on the floor on all fours, tighten your torso and pull in your stomach muscles. While keeping your knee bent, lift up one of your legs until the bottom of your foot is facing the ceiling. Contract your butt muscles, the glutes, as you lift your foot towards the ceiling, keeping muscles as tightened as possible. Pull the sole of your foot closer to your butt on the way down. Energetically complete about 25 of these butt-kicks, alternating between legs.

Pilates-Based Butt-Kick Warmup

This exercise stretches and fortifies those hamstrings that are prone to painful tearing and cramping after a long-distance run. Lie face down on a mat and extend your legs. With elbows on the floor, prop up your upper body, relax and stretch your back, and tighten the abdominal muscles. Elevate one heel and push it toward your butt in a kicking motion. Do this three times quickly and forcefully. Repeat the exercise with the other leg. Try to complete 10 sets per leg.

Exercising Without Warming Up

Engage in a long-distance run without performing warmup or stretching exercises prevents you from taking full advantage of the health benefits provided by butt-kicks. Getting your blood vigorously flowing to muscles before running enhances your muscle flexibility and stamina. Abruptly forcing these muscles to engage in intensive labor while "cold" is analogous to racing a car in subzero weather without allowing the engine to warmup first. Instead of cracking an engine block, though, you may experience muscle tears or other injuries. Butt-kicks are an effective warmup exercise to help prevent injuries and increase performance.

References

Article reviewed by Joseph Coda Last updated on: Aug 20, 2011

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