Exercise guide
Double Leg Butt Kick
The Double-Leg Butt Kick is a vertical plyometric jump in which both heels tuck toward the glutes while the body is airborne. The quadriceps, glutes, hamstrings, calves, abductors, and adductors help create the jump and control the landing.
Training context
Keeping the Double-Leg Butt Kick controlled
The heel tuck occurs after the body has left the floor. Trying to kick the heels upward before completing the jump can reduce height and disrupt the landing.
Landing quality is more important than touching the heels to the glutes. Use a lower tuck when needed to keep the feet beneath the body.
Technique overview
Finish the jump before tucking the heels
Begin with a small dip and jump vertically through the hips, knees, and ankles. Once airborne, bend both knees to bring the heels upward. Extend the legs again before landing on both feet with soft knees. Pause and regain balance before the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.