GymPlan AISingle Leg Butt Kick
Single Leg Butt Kick is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your calves and hamstrings.
How to do the single leg butt kick
- 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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the single leg butt kick work?
It mainly works your quads; your calves and hamstrings assist.
How many sets and reps of single leg butt kick should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the single leg butt kick good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.