{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Butt Kicks",
      "kind": "common"
    },
    {
      "text": "Bum Kicks",
      "kind": "common"
    },
    {
      "text": "Heel Flicks",
      "kind": "common"
    },
    {
      "text": "Talons Fesses",
      "kind": "regional"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "calves",
        "role": "synergist"
      },
      {
        "muscle": "glutes",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "stretched"
      },
      {
        "muscle": "abdominals",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "calisthenics",
      "plyometric"
    ],
    "movement_patterns": [
      "gait"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1285"
  },
  "id": "oec:butt-kick",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and arms relaxed at your sides bent at 90 degrees.",
      "Engage your core and maintain an upright posture with a very slight forward lean from the ankles."
    ],
    "steps": [
      "Push off the ball of one foot and forcefully flex the knee, driving that heel straight up toward your glute.",
      "Land lightly on the ball of the foot while immediately driving the opposite heel up toward the glute.",
      "Maintain a quick, rhythmic cadence either in place or traveling forward, pumping your arms in sync with your legs."
    ],
    "breathing": "Breathe rhythmically and continuously in time with your stride cadence.",
    "cues": [
      "Heels to butt",
      "Stay light on your toes",
      "Keep thighs pointed down",
      "Quick feet"
    ],
    "common_faults": [
      {
        "fault": "Kicking the knees forward into high knees instead of flexing straight back.",
        "correction": "Focus on driving the heel directly beneath your hip up to touch the glute while keeping the thigh pointing predominantly downward."
      },
      {
        "fault": "Excessive forward torso bend.",
        "correction": "Brace the abdominals and keep your chest lifted, maintaining a tall posture throughout the movement."
      },
      {
        "fault": "Landing heavy on flat feet or heels.",
        "correction": "Stay springy and land softly on the balls of your feet."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure adequate floor traction to prevent slipping when performing at high speed."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "rpe"
        ]
      },
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "heart-rate",
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Butt Kick",
  "previous_ids": [
    "oec:talons-fesses"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Talons fesses",
        "url": "https://wger.de/en/exercise/1285/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "painDpice"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:running"
    }
  ],
  "setup": {
    "position": "moving",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic running drill where the heels are rapidly driven toward the glutes to warm up the hamstrings and reinforce quick knee flexion."
}