Start
End
Plyometrics
Single Leg Butt Kick
beginnerBodyweight·compound·push
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
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.
Alternatives to Single Leg Butt Kick
Same muscles, different equipment or difficulty
