How to do the Double Leg Butt Kick

Steps

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

Tracking it in OneRep

Add the double leg butt kick to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.