What Do Butt Kick Stretches Stretch?

Part of working out or participating in sports should always include stretching. Stretching improves your range of motion, which is essential for cardiovascular and strength training activities. Having limber muscles during exercise also makes you less susceptible to injury. An excellent way to keep your legs stretched out and feeling good is to do butt kick stretches.

  1. Butt Kick Stretch

    • The butt kick stretch is exactly what it sounds like -- you try to kick yourself in the butt. Begin by jogging slowly, then increase your stride rate and focus on moving your feet quickly and getting the lower legs to swing up behind you. As you lift your leg, your heel should make contact with your buttocks, or come very close. Perform the stretch for approximately 65 feet. If you’re doing the drill correctly, you’ll feel a burn in the hamstrings. If you perform more than one repetition, jog back to your starting point before beginning the stretch again.

    Effectiveness

    • The butt kick is a dynamic stretch. Dynamic stretching moves through a muscle’s entire range of motion, stretching the muscle to its maximum capability. This is different than a static stretch, which should be performed after a workout to improve flexibility and help prevent sore muscles. Dynamic stretching is typically more effective than static stretching for warming up before athletic events such as basketball and running.

    Targeted Muscles

    • Butt kick stretches targets the quadriceps muscles. The quads are the muscles running from your knee to your hip located at the front of your leg. When you bend your knee as far as you can during the exercise you stretch the quads. In addition to the quads, butt kicks stretch the hip flexors. The hip flexors are located on your upper thighs just below your pelvis. If you perform the butt kick stretch properly, you'll create a straight line from the front of your torso to your knee. This position stretches the hip flexors.

    Finish with Static Stretching

    • To get the most out of your warm-up stretches -- including the butt kicks -- and your workout, include a cool-down and static stretching session following your active exercises. Incorporate static stretches that further lengthen the quads and hip flexors. Include two to three stretching exercises and hold each stretch for 20 to 30 seconds.

    Cautions

    • Take a few precautions when you perform dynamic stretches, as there is a greater risk of hyperextension with butt kicks than with most static stretches. Excessive stretching can also cause knee issues. If you feel any discomfort in your knees, stop stretching and consult a physician.