Single-Leg Butt Kick
A one-leg jump in which the jumping leg's heel snaps up to the glute in the air while the other knee stays raised. Builds single-leg reactive power and the fast heel recovery used in sprinting.
Primary muscles
- Quadriceps
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Soleus
- Glutes (Gluteus Maximus)
- Hip Flexors
- Sets
- 3
- Reps
- 5–8 per leg
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on one leg with the other knee raised to about hip height.
Dip slightly on the standing leg.
Jump straight up by extending the hip, knee and ankle.
In the air, snap the jumping leg's heel up toward the glute while the raised knee stays put.
Bring the leg back under the hips and land softly on it, then repeat.
Complete the set, then switch legs.
Breathing: Exhale on each takeoff.
Coaching tips
Heel to butt, fast
Keep the other knee up
Land quiet
Common mistakes
Dropping the raised knee
Landing before the leg is back under you
Leaning forward to reach the heel
Knee caving in on landing
Safety notes
Master the double-leg version and single-leg hops first.
Keep jumps small until the landings are stable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.