Single Leg Butt Kick
Single Leg Butt Kick is a compound plyometrics exercise using body only that trains the quadriceps.
PlyometricsBody OnlyBeginnerCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Calves, Hamstrings
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Single Leg Butt Kick from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
