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Single Leg Butt Kick

AdvancedStrengthTier T4

Stand on one leg with the other knee raised. Jump off the grounded leg while its heel flexes toward the buttock, and land on the same leg.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on one leg with the other bent knee raised.
  • Keep the raised leg held in position through the whole drill.
  1. She stands balanced on her left leg with her right knee raised and bent, arms relaxed, ready to jump.

    Step 1 of 5

    Stand on one leg with the bent knee raised.

  2. She is dipping on her grounded left leg, hip and knee flexing to load the upward take-off, right knee still raised.

    Step 2 of 5

    Use a countermovement to load the grounded leg.

  3. She is airborne, her left heel flexed up toward her buttock, the left hip extending, the right knee still held raised.

    Step 3 of 5

    Take off upward extending the grounded leg and immediately flex the knee to touch the butt with the heel.

  4. She is landing on her left leg with the knee partially bent absorbing, her right leg still held raised and bent.

    Step 4 of 5

    Return the leg to a partially bent position underneath the hips and land, the opposite leg staying raised.

  5. She stands balanced on her left leg with her right knee raised and bent, arms relaxed, ready to jump.

    Step 5 of 5

    Stand on one leg with the bent knee raised.

Safety Information

Stand on one leg with the bent knee raised. Then jump, extending the grounded leg. Flex the knee to touch the butt with the heel and land on the same leg. Keep the opposite leg in relatively the same position throughout the drill. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.