Single Leg Hop to Jump with Butt Kick

Instructions

Stand tall on one leg with the other leg lifted out in front of you.
Keep the front leg lifted throughout the movement.
Perform a small hop on the standing leg.
Land softly on that same leg with control.
From that landing, immediately push off again into a bigger jump on the same leg.
As you jump, bend the standing knee and bring that heel up toward your glutes for the butt kick.
Keep the other leg reaching out in front as much as the exercise allows.
Land softly again on the standing leg.
Bend through the ankle, knee, and hip to absorb the landing.
Reset your balance and repeat for the prescribed number of reps.
Switch sides and repeat.

Common Compensations

Do not let the standing knee cave inward.
Do not let the front leg drop or swing around excessively.
Do not land stiff-legged.
Do not lean your chest too far forward.
Do not kick the heel up so aggressively that you lose balance or arch your low back.
Do not rush the transition from the hop into the jump if you cannot control the landing.

Extra Info

You should feel this mostly in the glutes, quads, calves, hamstrings, and ankle stabilizers of the standing leg.
You may also feel your core and hip flexors working to keep the other leg lifted in front.
The goal is to control the first hop, then create a stronger second jump with the butt kick while maintaining balance.
You should not feel sharp pain in the foot, ankle, knee, hip, or low back.