Single Leg Butt Kick

Also called single-leg butt kicks and one-leg butt kick jump.

Works

Quads, plus calves and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. Begin by standing on one leg, with the bent knee raised. This will be your start position.

1. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
2. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
3. 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.

Cues

• Stand on one leg.
• Jump straight up off that leg.
• Heel snaps to the butt.
• Land soft and rebound.

Common mistakes

• Leaning forward on take-off.
• Landing stiff.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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