Single Leg Butt Kick
The Single Leg Butt Kick is a compound plyometric exercise using only your body weight. It primarily targets the quadriceps, with the calves and hamstrings working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
body onlyCategory
plyometrics
Instructions
- Begin by standing on one leg, with the bent knee raised. This will be your start position.
- Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
- Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
- 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.