Butt Kicks
Use Butt Kicks as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Butt Kicks is a beginner mobility exercise on Flexor that mobilizes the whole body and core. A controlled mobility drill for full body, core to improve range and movement quality.
What Butt Kicks targets
It focuses on the whole body and core, so that's where the work is felt.
Why add Butt Kicks to your routine
Raises heart rate and helps build general work capacity. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Reinforces coordination and lower-impact athletic mechanics (when performed with control).
- Supports overall mobility, coordination, and movement confidence.
- A beginner-friendly movement you can repeat with no equipment.
Who it's for
It suits newcomers and anyone easing back into movement, and it carries over well to activities like athletics.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 15 seconds on it.
Butt Kicks is a mobility exercise designed to improve comfortable range-of-motion in full body, core. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
Setup cue
Start tall with a light, athletic posture and soft knees. Move rhythmically while keeping control and landing softly.
Practice notes
In Flexor, Butt Kicks is typically prescribed as about 15 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Butt Kicks.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start tall with a light, athletic posture and soft knees.
- Move rhythmically while keeping control and landing softly.
- Maintain core engaged and shoulder blades relaxed;
- Stop if you feel pain, dizziness, or sharp discomfort.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
- Stay on the balls of your feet for a gentle, quiet landing.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
- Modify or avoid high-impact versions if you have acute joint pain or are returning from injury—use a lower-impact march instead.
Why people include this movement in their practice.
- Raises heart rate and helps build general work capacity.
- Reinforces coordination and lower-impact athletic mechanics (when performed with control).
- Supports overall mobility, coordination, and movement confidence.
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Common questions
Which body areas does Butt Kicks target?
Butt Kicks is a mobility movement that mainly targets your full body and core. Move within a comfortable range and skip it if it does not feel suitable for you.
Is Butt Kicks suitable for beginners?
Butt Kicks is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Butt Kicks?
In Flexor, Butt Kicks runs for about 15 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Butt Kicks?
Butt Kicks has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Butt Kicks?
No. Butt Kicks is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Butt Kicks?
Butt Kicks appears in guided Flexor sessions such as Warm-Up: Court Quickness. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
