Arms Overhead Butt Kick
Easy
Also known as: Butt Kicks with Arms Overhead · Overhead Butt Kicks
Expert Advice
If holding your arms overhead makes your lower back arch, gently draw your ribs down without leaning forward.
How-to-do Steps
- Stand upright with your feet hip-width apart and knees slightly bent.
- Raise both arms overhead and keep them there throughout the movement.
- Bend your right knee, bringing your heel backward toward your buttock.
- Return your right foot to the floor, then lift your left heel.
- Continue alternating heel lifts at a steady rhythm for the programmed duration.
Common Mistakes
- Knees drift forwardFix: keep your thighs beneath your hips as your heels lift backward.
- Rushing breaks your rhythmFix: slow down until both sides move evenly.
Coach Cues
Arms stay overheadHeels curl backwardKeep your rhythm
Short reminders to keep in mind during every set.
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Muscles Worked
Arms Overhead Butt Kick primarily targets the Hamstrings, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings40%
Secondary
Calves25%
Quads15%
Glutes10%
Shoulders10%
Equipment
Body Weight
Exercise Type
Cardio
Why Level 2?
Easy
Alternating steps require basic coordination while maintaining a comfortable overhead arm position.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner1 x 15-20min
Intermediate1 x 25-35min
Advanced1 x 40-60min
Variations
Easier Variation
Frequently Asked Questions
What muscles does Arms Overhead Butt Kick work?
Arms Overhead Butt Kick primarily targets the Hamstrings. Secondary muscles involved include Calves, Quads, Glutes, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Arms Overhead Butt Kick?
For beginners, start with 1 sets of 15-20min. Intermediate lifters can do 1 sets of 25-35min. Advanced athletes can push to 1 sets of 40-60min. Adjust based on your goals and recovery capacity.
Is Arms Overhead Butt Kick suitable for beginners?
Yes, Arms Overhead Butt Kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Arms Overhead Butt Kick?
Knees drift forward: keep your thighs beneath your hips as your heels lift backward. Rushing breaks your rhythm: slow down until both sides move evenly.
