Exercise guide
Single Leg Butt Kick
The Single-Leg Butt Kick is an advanced plyometric drill performed from one leg. The quadriceps, calves, and hamstrings create the takeoff, heel recovery, and landing control.
Training context
Setup Cues for the Single-Leg Butt Kick
The athlete should first demonstrate stable single-leg landings and basic vertical jumps. The free leg remains raised while the jumping leg performs the takeoff and heel recovery.
Use a clear, forgiving surface and low repetition sets. The heel does not need to strike the glute if doing so disrupts the landing.
Technique overview
Recover the foot before landing
Balance on one leg with the opposite knee raised. Dip slightly and jump vertically from the grounded leg. Bend that knee quickly in the air, then return the foot beneath the hip and land softly on the same side.
Treat this as an overview and use a range, pace, and setup you can control.