Single-Leg Butt Kick

Execution

1. Bend the standing knee slightly to load the stretch reflex before jumping.
2. Drive hard off that leg, jumping straight up as high as you can on just that one leg.
3. As soon as you are airborne, flex the jumping knee fast to kick the heel toward your glute.
4. Keep the other leg in the same bent position in front through the whole rep.
5. Land back on that same leg, the knee bending enough to absorb the impact.
6. End the set the moment your landings stop being light and controlled — the knee caving in, the body wobbling, a loud thud — instead of chasing the rep count.
7. Complete all the reps on one side, then switch to the other leg.
8. That count should be 4-6 reps a side with 2 minutes of rest between sets, because one leg does both the jumping and the landing.

Quick cues

• Heel taps the glute at the top.
• Land back on the exact spot you jumped from.
• Knee softens the instant it touches down.
• The other leg stays still the whole time.
• Switch sides evenly, never favor either leg.

Common faults

• Fault: Landing off from the original takeoff spot and losing balance

  Fix: Lower the jump height and stand next to a line on the floor to check the landing spot.

• Fault: The standing knee caving inward on landing

  Fix: Cut the number of continuous reps and cue the knee out the instant it touches down.

• Fault: The lifted front leg dropping down to touch the floor partway through

  Fix: Practice a static one-leg balance hold for a few seconds before adding the jump.

• Fault: Training mostly on the dominant leg and skipping the weaker leg

  Fix: Split the sets evenly between both legs and log it if one side is clearly weaker.