Single Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Single Leg Butt Kick
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
-
2
Alternate Leg Diagonal Bound
A beginner compound plyometric exercise that works the quads.
-
3
Single Leg Push-off
A beginner compound plyometric exercise that works the quads.
-
4
Single-Leg Hop Progression
A beginner compound plyometric exercise that works the quads.
-
5
Single-Leg Lateral Hop
A beginner compound plyometric exercise that works the quads.
-
6
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
-
7
Bench Sprint
A beginner compound plyometric exercise that works the quads.
-
8
Depth Jump Leap
A beginner compound plyometric exercise that works the quads.
-
9
Front Cone Hops (or hurdle hops)
A beginner compound plyometric exercise that works the quads.
-
10
Quick Leap
A beginner compound plyometric exercise that works the quads.
Frequently Asked Questions
What muscles do single leg butt kick work?
Single Leg Butt Kick primarily works the quads. The calves and hamstrings assist as secondary muscles.
What equipment do I need for single leg butt kick?
None. Single Leg Butt Kick is a bodyweight movement you can do anywhere you have floor space.
Single Leg Butt Kick: is it suitable for beginners?
Yes. Single Leg Butt Kick is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of single leg butt kick?
Double Leg Butt Kick, Alternate Leg Diagonal Bound, Single Leg Push-off train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my single leg butt kick reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; single leg butt kick can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Single Leg Butt Kick with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.