Butt Kicks
How to Do It
Jog in place or move forward, flicking the heels up toward the glutes with a quick hamstring contraction. Stay tall on the balls of the feet with short ground contacts and let the arms swing in rhythm. Keep the knees pointing down and the cadence quick.
Why It Works
Dynamically activates the hamstrings through rapid knee flexion and rehearses fast leg recovery, raising tissue temperature and priming the posterior chain and ankle elasticity before sprinting.
Hockey Transfer
Primes the hamstring and leg-recovery action used in stride return; warms the posterior chain to reduce early hamstring tightness before higher-intensity skating-pattern or sprint work.
Coaching Cues
- "Heels to glutes, fast"
- "stay on the balls of the feet"
- "tall and quick"
Common Mistakes
Knees swinging forward; leaning at the waist; slow turnover
Progression / Regression
butt kicks moving at higher cadence
slower alternating heel flicks
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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