Glute Kicks can be used as a warm-up or as a foundational exercise in a cardio routine. When done properly, Glute Kicks can increase your heart rate while giving your calves an unexpected workout. Be sure to wear a supportive pair of gym shoes, otherwise no cardio equipment is needed!
Step by Step:
1. Stand with your feet close together and your knees slightly bent. Heels should be hip-width apart. Transition your weight primarily to the balls of your feet, while your heels still touch the floor. Bend your elbows and hold your hands in close to your body. (Image 1)
2. Kick your right foot up to your right glute so that your heel touches your right glute. Your right thigh should be almost perpendicular to the floor. (Image 2)
3. Quickly switch to kick your left foot up to your left glute. If you can't get your heels to touch your glutes at first, don't worry as your heels will get closer over time. (Image 3)
Start out slowly to get the right technique and use a slower pace if you are using Glute Kicks as a warm-up. Eventually build up to a jogging or running pace to so you use Glute Kicks to kick your own butt!
Photos by: Andie Baker.
Katy Moeggenberg owns, manages, and instructs at both the Blue Ash Shaolin-Do and Anaya Belly Dance in Cincinnati, Ohio. She's a Kung Fu black belt (4th degree), professional dancer and choreographer, runner, and Yogi. She has enabled a variety of goals for her clients to come true-fine tuning professional dancers' routines, honing martial artists' skills for complex competitions, and empowering clients to lose as much as 100 pounds. She performs dance and Kung Fu over 50 times a year across national venues. In addition, her teaching has been featured and sought after at national dance conventions and NFL cheerleader training camps. Learn more about Katy at katym.me.