Double leg butt kick plyometrics

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 9

Description: Start Position: Stand with your feet shoulder-width apart and knees slightly bent. Squat Preparation: Quickly lower yourself into a short squat by flexing your hips and knees. Jump Extension: Immediately push through your legs to jump straight up, aiming for maximum vertical height. Tuck Mid-Air: While in the air, flex your knees to bring your heels up towards your buttocks. Landing: Land softly with your knees partially bent, using your legs to absorb the impact. Reset Position: Return to the starting position to prepare for the next repetition. Repeat the sequence for the desired number of repetitions.

Exercise ID: 00510

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Properly: Ensure your muscles are warmed up to reduce the risk of injury. A good warm-up can include light jogging and dynamic stretches.
Stay Light on Your Feet: Focus on making your movements quick and light. Land softly on the balls of your feet to minimize impact on your joints.
Engage Your Core: Keep your core muscles tight throughout the exercise. This will enhance stability and form, making your movements more effective.
Keep a Steady Rhythm: Maintain a consistent pace. It’s not about how high you jump but how consistently you can perform the motion over time.
Focus on Form: Ensure your knees are bent slightly upon takeoff and landing. This reduces unnecessary strain on your joints and makes the exercise more effective.
Monitor Your Breathing: Breathe naturally and consistently. Exhale as you jump and inhale as you land to maintain a steady airflow and avoid fatigue.
Use Arms for Momentum: Swing your arms naturally. This helps maintain balance and can give you added momentum to perform the exercise more efficiently.
Progress Gradually: If you're new to plyometrics, start with fewer reps and shorter durations. Increase intensity gradually as your fitness level improves.
Cool Down and Stretch: After completing your workout, cool down with some light activity and stretch your muscles to prevent stiffness and soreness.
Listen to Your Body: Pay attention to how your body feels. If you experience pain (not to be confused with the normal discomfort of a workout), stop and assess before proceeding.

Exercise overview

Exercise tips and tricks

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