Quick heel-to-glute kicks to spike the heart rate.
Keep the contact quick and light, snapping the heels up rather than stomping down.
Butt kicks are a running mechanics drill, quick light contacts where your quads control every touchdown while your heels snap up behind you and your glutes keep your hips tall and extended. The value is in the turnover, fast rhythmic strides that spike your heart rate and rehearse the leg cycle you use at speed. It earns a place in warmups before running or leg sessions, and in conditioning circuits when you need intensity with zero space or kit.
They're a warmup and turnover drill, they raise your heart rate, warm your legs through a running pattern, and rehearse the fast heel recovery you want when sprinting. Simple, but they earn their spot before any leg day or run.
Stomping. If you can hear heavy slaps, you're driving down instead of snapping up, stay on the balls of your feet, keep contacts light, and think fast, not forceful.
In a warmup, 20 to 30 seconds per round is plenty. As a conditioning interval, push to 30 to 60 seconds at a genuinely quick tempo and let the leg burn tell you it's working.
