Single Leg Butt Kick

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Single Leg Butt Kick: finishing position

Main muscles: Quads
Also works: Calves and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Single Leg Butt Kick

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single Leg Butt Kick

Questions

What muscles does the Single Leg Butt Kick work?

Mainly the quads, with the calves and hamstrings helping.

Is the Single Leg Butt Kick good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single Leg Butt Kick?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Fast Skipping or Lateral Bound.

How many sets and reps of the Single Leg Butt Kick should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).