Exercise library · Quads

How to Do Single Leg Butt Kick

Step-by-step instructions, muscles worked and workouts that use the single leg butt kick.

How to do it

1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.