Single Leg Butt Kick
How to do the Single Leg Butt Kick
- 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.
How to program the Single Leg Butt Kick
Sets and reps
As a compound movement, the Single Leg Butt Kick responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Single Leg Butt Kick is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Single Leg Butt Kick work?
The Single Leg Butt Kick primarily targets the Quadriceps. It also recruits the Calves, Hamstrings as supporting muscles.
What equipment do I need for the Single Leg Butt Kick?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Single Leg Butt Kick should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
