The single leg butt kick is a unilateral cardio drill where you stand on one leg and rapidly kick the other heel toward your glute repeatedly. It isolates the hamstring activation to one leg, builds unilateral hamstring endurance, and trains balance simultaneously.
Muscle Group
Calves, Cardio, Hamstrings
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Isolates hamstring activation to one leg
- Builds unilateral hamstring endurance
- Trains balance simultaneously
- Excellent warm-up before running or sprinting
- Exposes left-right imbalances
- No equipment needed
How to perform
- Stand on your left leg. Lift your right foot slightly off the floor.
- Kick your right heel back and up toward your right glute as quickly as possible.
- Return your right foot toward the start position, but do not let it touch the floor.
- Immediately kick again. Continue rapidly for the desired reps or time.
- Keep your torso upright. Use your arms for balance.
- Hold a wall or pole for balance if needed.
- Switch to the left leg and repeat.
- Perform 15 to 25 reps per leg.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Hip Flexors
Primary
Hamstrings
Primary