PlyometricsIntermediate
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.