Single Leg Butt Kick
How to do the Single Leg Butt Kick with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Hamstrings
Body Only
How to do the Single Leg Butt Kick
- 1
Begin by standing on one leg, with the bent knee raised. This will be your start position.
- 2
Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
- 3
Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
- 4
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.
Log it, see it on your body.
Every Single Leg Butt Kick set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Single Leg Butt Kick fits
The Single Leg Butt Kick shows up in training built around a specific goal. See how it fits:
More quads exercises
Single Leg Butt Kick: common questions
What muscles does the Single Leg Butt Kick work?
The Single Leg Butt Kick primarily works the Quads. It also recruits the Calves and Hamstrings as supporting muscles.
Is the Single Leg Butt Kick suitable for beginners?
Yes. The Single Leg Butt Kick is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Single Leg Butt Kick?
None. The Single Leg Butt Kick is a bodyweight exercise, so you can do it without any equipment.
Is the Single Leg Butt Kick a compound or isolation exercise?
The Single Leg Butt Kick is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Single Leg Butt Kick with correct form?
Begin by standing on one leg, with the bent knee raised. This will be your start position. Follow the full step-by-step above for the complete movement.
Log your Single Leg Butt Kick sets, free.
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