Start
End
LegsBeginnerBodyweight
Single Leg Butt Kick
رفع الكعب برجل واحدة
Target Muscles
QuadsCalvesHamstrings
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
