Plyometrics

Single Leg Butt Kick

The single leg butt kick is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Calves, Hamstrings
Equipment
Body weight
Level
Beginner
Single Leg Butt Kick, starting position
Start
Single Leg Butt Kick, end position
Finish

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.

Alternatives to the single leg butt kick

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells