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Single Leg Butt Kick

QuadsBodyweightBeginnerCompound
Single Leg Butt Kick — start position
Start
Single Leg Butt Kick — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Hamstrings

How to do it

  1. 01

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

  2. 02

    Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.

  3. 03

    Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.

  4. 04

    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.

In the app

Single Leg Butt Kick needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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