Library / Calves
Butt Kicks
Bodyweight · Isolation · Isolation
Calves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Calves
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand tall with your feet hip-width apart
- Begin to jog lightly in place
- Actively bring your heels towards your glutes with each step
- Maintain a controlled and rhythmic pace
Joint & safety considerations
No specific joint contraindications are flagged for Butt Kicks. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Seated Calf Raise | Barbell swap | Barbell |
| Donkey or Hip-Hinged Calf Raise | Machine swap | Machine |
| Dumbbell Standing Calf Raise | Dumbbell swap | Dumbbell |
| Kettlebell Standing Calf Raise | Kettlebell swap | Kettlebell |
| Leg Press Straight-Leg Calf Press | Machine swap | Machine |
| Lever Rotary Calf Raise | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.