Single-Leg Butt Kick
Trains the Quads.
- Equipment
- Bodyweight
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand on one leg with the other foot just off the floor and the arms at the sides.
- Dip slightly on the standing leg and hop straight up.
- In the air, bend the standing leg's knee and bring that heel up towards the glute.
- Extend the leg again before landing.
- Land softly on the ball of the same foot with the knee bent.
- Repeat for the chosen number of hops, then swap legs.
Common mistakes
- Landing with the knee still bent behind you. The leg extends before the foot touches down.
- Letting the knee cave on the landing. One-leg landings load the knee sideways; it bends and tracks over the foot.
- Leaning forward to get the heel up. The torso stays upright and the heel comes to it.
- Hopping onto the other foot. The same foot takes off and lands; switching feet is a skip.