Single Leg Butt Kick
The Single Leg Butt Kick is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single Leg Butt Kick work?
The Single Leg Butt Kick primarily works the Quadriceps. Secondary muscles include the Calves, Hamstrings, which assist during the movement.
Is the Single Leg Butt Kick good for beginners?
Yes, the Single Leg Butt Kick is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Single Leg Butt Kick?
You need no equipment — just your bodyweight to perform the Single Leg Butt Kick. This makes it ideal for home workouts.
Track Your Progress
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