Single Leg Butt Kick
10 reps
Hop off one leg and snap that same heel up to your glute mid-air.
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QUADS
Single Leg Butt Kick
An explosive single-leg drill that works the hamstrings and glutes while forcing the core and stabilizers to keep you balanced on one foot. Because you hop, kick, and land all on the same leg, it demands real coordination and exposes side-to-side differences. Use it to build reactive lower-body power and control.
How to do it
- 1
Balance on one leg with the other foot lifted and its knee slightly bent.
- 2
Dip into a shallow squat on the standing leg.
- 3
Explode upward by extending that hip and knee to leave the ground.
- 4
In the air, whip the heel of the working leg up toward your glute, then straighten it back beneath you.
- 5
Keep the free leg raised the whole time.
- 6
Land softly by bending the hip and knee, then repeat before swapping legs.