How to do Controlled Butt Kicks
StandingFlowing movementBeginner
Controlled Butt Kicks is a standing flowing stretch for your calves, glutes and hamstrings.
Step by step
- 1Stand tall with your feet hip-width apart and your hands on your hips.
- 2Take a moment to feel steady.
What you should feel
Move slowly… no rush at all.
Form tips
- Knees point straight down, thighs stay together. Controlled tempo, no bouncing. Feel the quads lengthen with each lift.
- Feel the front of each thigh gently stretch.
- Stay tall through your standing leg.
Make it easier
Keep the lift small if your knees need a gentler day.
Coming out of it
Let the movement slow… and stand still on both feet.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Controlled Butt Kicks with a coach
In BendEase, a voice coach talks you into Controlled Butt Kicks, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and glutes.
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