Legs·Bodyweight·Compound

Double Leg Butt Kick

Quads · Bodyweight

Beginner

Body Part

Legs

Equipment

Bodyweight

Level

Beginner

Type

Compound

Force

Push

The Double Leg Butt Kick is a beginner bodyweight exercise that primarily targets the Quads.

Muscles Worked

Quads primaryAbductors secondaryAdductors secondaryCalves secondaryGlutes secondaryHamstrings secondary

1Begin standing with your knees slightly bent.
2Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
3As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
4Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Barbell

Barbell Back Squat

The king of lower-body lifts

Dumbbell

Bulgarian Split Squat

The most hated, most effective leg builder

Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

Front Squat

Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.