Napra

Single Leg Butt Kick

PlyometricsBeginner QuadricepsCalvesHamstrings Bodyweight
Single Leg Butt Kick, step 1
1. Stand on one leg with the other heel toward your glutes.
Single Leg Butt Kick, step 2
2. Alternate quickly, touching your glutes with your heel in small hops; knee points down.

How to do it

  1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
  2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
  3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
  4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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