Single Leg Butt Kick

How to do it

1. 01Begin by standing on one leg, with the bent knee raised. This will be your start position.
2. 02Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
3. 03Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
4. 04Return 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.

Alternatives & substitutions

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