Legs / Beginner / Compound (multi-joint)

Single Leg Butt Kick

An explosive bodyweight exercise for the quads, with the calves and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Hamstrings

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable, Explosive

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.

Common mistakes

• ✗ Landing on the heels and leaning back.

  Why it hurts: The drills are meant to teach quick, springy contacts; landing heavy loads the shins and knees.

  ✓ Instead: Stay tall with a slight forward lean and land lightly under the hips on the balls of the feet.

• ✗ Doing them tired, at the end of a session.

  Why it hurts: Poor form under fatigue gets practised and raises the risk of a strain.

  ✓ Instead: Do drills fresh, after the warm-up and before the main run.

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