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Hip Flexors · Intermediate

Supported Single-Leg High Knee to Butt Kick

Supported unilateral running-mechanics drill linking a high-knee drive with a heel-to-glute action.

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Exercise overview

Training details

Hip FlexorsHamstringsQuadricepsGlutesCore

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand beside a wall or stable support and hold it lightly.
  2. 02Balance on one leg with the torso tall.
  3. 03Drive the working knee forward and upward.
  4. 04Sweep the lower leg back so the heel moves toward the glute without arching the back.
  5. 05Return to the high-knee position for controlled cycles, then switch sides.

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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 variationSingle Leg Butt KickRelated variationButt Kicks

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Alternatives

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