Single Leg Butt Kicks

Instructions

1. Stand tall on one leg with a soft bend in the standing knee.

2. Keep your chest lifted, your core lightly engaged, and your arms slightly bent for balance.

3. Stay balanced over the standing foot.

4. Quickly bend the opposite knee and bring that heel up toward your glutes, like a butt kick.

5. Let the kicking leg return down to the floor.

6. Continue the motion rapidly.

7. Maintain balance and rhythm throughout the set.

8. Repeat on the other side.

Common Compensations

• Do not let the standing knee cave inward.

• Do not land stiff-legged on the standing leg.

• Do not lean your chest too far forward.

• Do not let the kicking foot swing wildly without control.

• Do not slam the foot into the floor.

Extra Info

• You should feel this mostly in the calf, quad, glute, and ankle stabilizers of the standing leg.

• You may also feel the hamstring of the moving leg working as the heel lifts toward the glutes.

• You should not feel sharp pain in the knee, ankle, hip, or low back.