Running drills: how to do it, muscles worked and variations
In-place technical running exercises.
- Main muscles
- Hamstrings, Quadriceps, Gastrocnemius
- Secondary muscles
- Gluteus maximus, Iliopsoas
- Equipment
- Bodyweight
- Variations
- 3
All 3 variations
Butt kicks
In-place running drill bringing the heels toward the glutes at a fast tempo.
Form. Run in place on the front of your foot bringing the heel toward the glute on each stride, with an upright trunk and your arms going along.
Common mistake. Leaning the trunk forward, landing hard on the heels, or losing the arm rhythm.
Jog in place
Easy jog with no travel, useful to warm up or as an active recovery interval.
Form. Jog in place on the front of your foot at a comfortable pace, with your arms going along and your trunk relaxed.
Common mistake. Pounding the floor with the heels, shrugging the shoulders, or holding your breath.
Low-impact butt kicks
Jump-free version of butt kicks: one leg brings the heel back while the other foot stays planted. Useful to warm up with no impact.
Form. Standing with an upright trunk, bring one heel toward the glute while the other foot stays on the floor and alternate at a steady rhythm, with your arms going along.
Common mistake. Leaning the trunk forward, bringing the knee forward instead of the heel back, or going so fast that posture is lost.
Other exercises for the same muscles
