Exercise

Single Leg Butt Kick

Also known as: one leg butt kicker, single leg heel to butt, single leg flutter kick

Single Leg Butt Kick is a compound exercise for the quadriceps and hamstrings. Main target: vastus lateralis, vastus medialis and biceps femoris. Also works: gluteus maximus and medial gastrocnemius. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis Biceps femoris

Secondary

Gluteus maximus Medial gastrocnemius

How to do it

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