Single Leg Butt Kick
Single Leg Butt Kick is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the calves and hamstrings. It is performed with bodyweight.
How to do it
- 1Begin by standing on one leg, with the bent knee raised. This will be your start position.
- 2Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
- 3Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
- 4Return 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.