Double Leg Butt Kick

How to perform

1. 01Begin standing with your knees slightly bent.
2. 02Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
3. 03As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
4. 04Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.