Double Leg Butt Kick

Double Leg Butt Kick is a plyometric power – airborne double knee flexion exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
Exercise type: Plyometric power – airborne double knee flexion

Exercise technique

Stance
Stand with feet hip-width apart and knees slightly bent.
Prepare
Use a short squat and move your arms back.
Takeoff
Powerfully extend your hips, knees and ankles to jump vertically.
Airborne movement
As you rise, bend both knees and bring your heels toward your glutes.
Torso
Keep your chest upright and pelvis controlled as you draw your heels back.
Landing preparation
Return your feet under your body before approaching the floor.
Land
Land balanced on both feet, softly bending your knees and hips.

Key technique points

Draw your heels backward.
Do not tuck your knees toward your chest.
Extend your legs in time for landing.
Take off from both feet simultaneously.
Do not drop your chest forward.
Reset after a controlled landing.

Common mistakes

Tucking the knees forward

Do not turn the heel-to-glute movement into a tuck jump.

Extending the legs late

Do not approach the floor before preparing your feet to land.

Folding forward

Do not lean your torso forward to draw your heels back.

Arching the lower back

Do not lose pelvic control and overarch your back in the air.

Stiff two-foot landing

Do not land without softening your knees.

Uncontrolled continuous repetitions

Do not jump again before balancing on the landing.

Frequently asked questions