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Hamstrings · Intermediate

Single Leg Butt Kick

Unilateral butt-kick hopping drill for heel-recovery rhythm, elastic ankle contacts, and balance.

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Single Leg Butt Kick demonstration

Exercise overview

Training details

HamstringsCalvesQuadriceps

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall on one leg with the supporting knee softly bent and the trunk upright.
  2. 02Begin a light hop on the supporting foot while bending the free knee.
  3. 03Drive the free heel toward the glute without letting the thigh swing excessively forward.
  4. 04Land lightly and keep the hips level as the free leg returns to the start.
  5. 05Complete the repetitions on one side, then switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationButt KicksRelated variationSupported Single-Leg High Knee to Butt KickRelated variationHigh Knees

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Alternatives

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