Single Leg Butt Kick

A beginner conditioning exercise for the quads, calves and hamstrings, with no equipment.

Movement guide

Single Leg Butt Kick

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusQuads · Calves · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Single Leg Butt Kick demonstrated on the 3D figure

3D demoSingle Leg Butt KickBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Split jump (same-leg landing) demonstrated on the 3D figure

3D demoSplit jump (same-leg landing)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Quads. Also: Calves, Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Double Leg Butt Kick demonstrated on the 3D figure

3D demoDouble Leg Butt KickBeginner · No equipment

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Stationary cycling demonstrated on the 3D figure

3D demoStationary cyclingBeginner · Cardio machine

Treadmill jogging demonstrated on the 3D figure

3D demoTreadmill joggingIntermediate · Cardio machine

Treadmill running demonstrated on the 3D figure

3D demoTreadmill runningIntermediate · Cardio machine

Treadmill walking demonstrated on the 3D figure

3D demoTreadmill walkingBeginner · Cardio machine

Browse more

Questions people ask

What muscles does the Single Leg Butt Kick work?

Mainly the quads, with help from the calves and hamstrings.

What equipment do I need for the Single Leg Butt Kick?

No equipment: your body weight and a little floor space.

Is the Single Leg Butt Kick good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Split jump (same-leg landing).

How do I make the Single Leg Butt Kick harder?

Progress to the Split jump (same-leg landing), or add load, range or slower lowering once your form is solid.