How to do the Single Leg Butt Kick

Steps

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.

Tracking it in OneRep

Add the single leg butt kick to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.