Single Leg Butt Kick

Single Leg Butt Kick is a plyometric power - airborne knee flexion on one leg exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Gastrocnemius, Soleus, Hamstrings
Exercise type: Plyometric power - airborne knee flexion on one leg

Exercise technique

Balance
Stand on one foot with the other knee bent in front of you.
Preparation
Bend the supporting hip and knee a small amount.
Takeoff
Quickly extend the supporting hip, knee and ankle.
Heel recovery
In the air, bend the jumping leg's knee and bring its heel toward your buttock.
Free leg
Keep the opposite knee balanced in approximately the same position.
Prepare to land
Extend the jumping leg back beneath your torso.
Land
Land softly on the same foot and absorb force through your hip and knee.

Key technique points

Establish single-foot balance first.
Keep the free knee quiet.
Draw the heel backward.
Extend the leg before landing.
Align your knee with your foot.
Reestablish balance for every repetition.

Common mistakes

Drawing the knee to the chest

Do not turn the heel-to-buttock action into a tuck jump.

Late leg extension

Do not approach the floor before preparing your foot to land.

Landing on the opposite foot

Do not rescue the same-leg task with an unplanned weight transfer.

Knee drifting inward

Do not lose hip control on single-foot contact.

Arching the lower back

Do not push your pelvis forward to draw the heel back.

Fatigued repetition

Do not increase jump count when landing is unstable.

Frequently asked questions