Single Leg Butt Kick

What it is

This is a dynamic, plyometric exercise performed on one leg. You will develop lower body power and coordination through an explosive jump. It primarily targets your quadriceps, with strong engagement from your hamstrings and calves.

Technique tips

• Stand tall, engage your core, and lift your non-jumping knee.
• Drive upward explosively by extending your hip, knee, and ankle.
• Actively pull your heel toward your glute while airborne.
• Land softly on the ball of your foot, then gently roll to your heel.
• Maintain a stable torso and controlled balance on your planted leg.
• Focus on controlled height and landing technique before increasing speed.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.