Butt kick with row

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Rhomboids, Trapezius

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Gastrocnemius, Soleus, Deltoids

How to do it

1. Stand with your feet shoulder-width apart and your arms extended in front of you, palms facing down.
2. Bend your right knee to bring your heel towards your buttocks while simultaneously pulling your elbows back to perform a rowing motion.
3. Return to the starting position and repeat the movement with your left leg, bringing your left heel towards your buttocks while pulling your elbows back.
4. Continue alternating sides for the desired number of repetitions or duration.

Form tips

• Keep your upper body upright to maintain proper form and avoid leaning forward.
• Perform the rowing motion with controlled movements, squeezing your shoulder blades together as you pull your elbows back.
• Ensure each butt kick is high enough to effectively engage the hamstrings.