Single Leg Butt Kick

How to do the Single Leg Butt Kick

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Single Leg Butt Kick

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Single Leg Butt Kick work?

The Single Leg Butt Kick primarily works the quads, with the calves and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Jump, and Bench Sprint train the same muscle, across 9 equipment types.

What equipment do you need for the Single Leg Butt Kick?

None — the Single Leg Butt Kick is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Bench Jump also need nothing.

Is the Single Leg Butt Kick suitable for beginners?

Yes, the Single Leg Butt Kick is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Single Leg Butt Kick go in a workout?

Early — the Single Leg Butt Kick is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell