Butt-Kick Swipe

1. Start by standing straight with your arms extended to the sides at shoulder height.

2. Begin by lifting your right knee towards your chest.

3. As your right knee comes up, simultaneously bend your left knee and kick your left foot up towards your buttocks, trying to touch it with your right hand. Ensure you are engaging your hamstrings to perform the butt kick.

4. Place your right foot back on the ground and quickly repeat the motion with your left knee coming up and your right foot kicking back towards your buttocks, touching it with your left hand.

5. Continue alternating the movement between your left and right legs while swinging your arms side to side to touch the foot that kicks back.

6. Keep your core engaged and maintain good posture throughout the exercise.

7. The movement should be performed in a rhythmic and controlled manner, focusing on coordination and balance.

8. Repeat the exercise for the desired number of repetitions or for a set period of time.

This exercise is a dynamic movement that combines agility, coordination, and cardio elements. It's great for warming up before a workout or as part of a high-intensity interval training (HIIT) routine.