Single-Leg Butt Kick

Stand

Squat

Begin on one leg with the other knee raised in front of you

Jump off the floor by driving explosively through your grounded leg

Quickly flex the knee of the jumping leg to kick your heel toward your glutes

Land softly on the same foot on the balls of your feet, knee slightly bent

Pump your arms in opposition for balance and rhythm

Instructions

Step-by-step technique

Begin by standing on one leg with the other knee raised in front of you.

Jump off the floor by explosively extending through the hip and knee of your grounded leg.

As you rise, quickly flex the knee of the jumping leg to bring the heel up toward your glutes.

Try to touch your glutes with your heel at the peak of the jump.

Land softly on the same foot on the balls of your feet, absorbing with a bent knee.

Immediately jump again and repeat for all reps on that leg.

Pump your arms in opposition to help with balance and rhythm.

Switch to the other leg and repeat.