How to do it
Keep your elbows tucked close to your ribs as you pull.
- 1
Stand with your feet hip-width apart and arms at your sides.
- 2
Begin jogging in place, kicking your heels up towards your glutes.
- 3
As you kick back, perform a rowing motion by bending your elbows and squeezing your shoulder blades together.
- 4
Continue the butt kicks and rows in a rhythmic motion for the desired duration or number of repetitions.
Expert tip
Focus on bringing your heels close to your glutes to fully engage your hamstrings, and squeeze your shoulder blades together during the row.
Common mistakes
- ✕Hunching the shoulders forward during the row
- ✕Leaning the torso far forward while jogging
- ✕Flaring the knees outward on each kick