Strong leg muscles are the basic of the body because these muscles almost bear a load. Deadlifts, Leg Press, Leg Extensions, and other heavy-duty leg exercises will put much strain on the joints. Therefore, people seek for light exercises that not only brings power to their legs but also make them attractive. In this concern, Best Fitness Alternatives have brought the most suitable leg exercise commonly called Butt Kicks to improve overall leg muscles. In this short blog, we will see how this particular exercise will keep out muscles engaged and healthy. Let’s find its benefits and some alternatives to Butt Kicks without any wait.
Basic Workout
If you want to prepare yourself for the weightlifting leg exercises then Butt Kicks are your ideal choice for a warm-up game. In this workout, all you need is to target the buttocks preferably in different training sessions. Sometimes, you don’t find it well to load your legs with heavy weight and need a simple movement. So, don’t worry when Butt Kicks are there to support your lower body muscles.
Being an aerobic movement, this particular exercise will pump your heart rate and make your overall heart function well. In short, in terms of power and stability, this leg exercise gains the same value as the other leg exercises.
Benefits of Butt Kicks
There are countless advantages of this machine-less exercise and some of them are highlighted below.
Fast Running: Buttock muscles play an integral role and being supportive muscles during running, this gains a bit extra worth. Your hamstrings will be contracted which will in return boost your running speed and improve overall stamina.
Attention to Different Muscles: Not only this movement is for buttock muscles. Instead, it also improves your quads, hamstrings, and gluteus as well.
Easy to Perform: One of the key benefits of this exercise is its easy performance letting you perform anytime and anywhere. Without any limitations and restrictions, you can freely carry this simple movement and it works for better legs.
Full Body Exercise: However, if you involve your arm and other upper body muscles then Butt Kicks can become a full-body workout.
How to Perform
In the case of performing this easiest workout, you don’t even need a single piece of equipment. Here are some important steps that you have to follow for proper exercise.
- Stand straight on the ground with both hands relaxed at a fixed angle.
- Now lift your left heel and take it closer to the buttock as much as possible. Don’t take any support to balance your body.
- Then bring it off the ground and repeat the process with the other heel. Try to alternate the heels and make sure to keep your body balanced.
- As you learn to balance yourself, you must increase the leg turnover speed and feel pressure in the buttocks.
- To make the workout more challenging you can raise your hand in front of you and keep other upper body muscles engaged.
By following these simple steps, you can make this exercise most wanted for your leg muscles. Spend your spare time for better health and remain active by simply doing some quality workout stuff.
Alternatives to Butt Kicks
Repeating the same movement for the same reason might be boring and cause muscle pain as well. So you must change the workout strategy by considering alternatives to butt kicks. Here are some of the top-rated alternatives to Butt Kicks that you can perform at alternate days and have good strength in the overall legs.
1. Squat
No doubt that squatting is one of the most efficient leg training that everyone can carry. Whether you are a beginner or an expert, the need for this exercise for better legs is always there. With this simple and easy workout, you are not only focusing on the lower body muscles but also pressurizing the upper body muscles.
Squats in terms of strength is a full-body exercise as it engages overall body muscles. To make this exercise more challenging you can hold a weighted plate or dumbbell in hand. The most noticeable thing is the body balancing and perfect execution that makes power and sturdiness in the muscles.
2. Reverse Lunges
Reverse Lunges are the best-proposed alternatives to butt kicks because it is weightless and equips nothing. Like Butt Kicks, you can perform it any time for the stronger legs and interestingly, you need to perform it with one side only. In simple words, you are focusing on one side deeply and targeting gluteus muscles deeply.
If you carry dumbbells in your hands the intensity of the workout will increase in return will give you exceptional outcomes. With proper form and intention, you can build stronger and wider leg muscles with Reverse Lunges.
3. Glute Bridge
Glute Bridge is one of the finest and best alternatives to Butt Kicks in terms of strength and focusing on all primary leg muscles. Moreover, engagement of the core and upper body muscles adds value to this exercise and makes this perfect for everyone. Along with buttocks and core, this exercise is also beneficial for your spine.
All you need is to embrace the core muscles and tighten the buttocks by placing the heels on the ground. Slightly lift the hips above off the ground and squeeze the core as much as possible. Afterward, you can lower the hips to the initial point and repeat the step.
4. Step Ups
Steps Ups is a simple but effective choice for your upper leg muscles, especially your buttocks. If you have stairs at home or office, you can easily strengthen your legs. Being the best alternatives to Butt Kicks, this exercise gains a bit of potential, and fitness lovers commit to performing it to warm up.
Before going for hard-hitting exercises like Deadlift you must perform a warm-up and for that, Step-Ups is the best one. However, Butt Kicks also boosts overall stamina but step-ups are not lagging behind in terms of improving overall health.
5. Fire Hydrant
If you are finding alternatives to Butt Kicks then Fire Hydrant lies on the 5th position in our list. Being a bodyweight exercise, it not only improves your strength in the legs but also engages upper body muscles. Moreover, if you want to maintain body balance or looking to improve stability in the legs, then Fire Hydrant is an ideal choice.
Another interesting factor that makes this common exercise a special one is the ability to burn a bundle of calories within a single set. Roughly, you have to perform this movement for 30-40 seconds for frequent results. But to make the most of it, mastering the workout is all above.
Ending Lines
Butt Kicks are nothing except a handy warm-up game to boost your overall stamina and metabolism. But to get make your leg day special, we have found some most preferable alternatives to butt kicks that you can consider. With these simple and easy exercises, you can make your buttocks strong and tone the rest of the leg muscles with keen attention.
Like Butt Kicks, all the other exercises demand nothing except your spare time. So come up with high potential and try performing the above-mentioned alternatives to Butt Kicks for better legs.