Hominin · exercise
Single Leg Butt Kick
Single Leg Butt Kick is a beginner plyometrics exercise using body only. It works the quadriceps, with help from the calves and hamstrings.
beginnerbody onlypush movementcompoundplyometrics
- Main muscles
- quadriceps
- Also works
- calves, hamstrings
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Double Leg Butt Kick · body only, beginner
- Fast Skipping · body only, beginner
- Rocket Jump · body only, beginner
- Scissors Jump · body only, beginner
- Split Jump · body only, beginner
- Standing Long Jump · body only, beginner
- Star Jump · body only, beginner
- Bench Jump · body only, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).