Standing Single-Leg High-Knee to Supported Butt-Kick
Improve balance and mobility with this dynamic warm-up! Lift your knee high, then kick back to target glutes. Use support for stability.
The Standing Single-Leg High-Knee to Supported Butt-Kick mainly works the glutes & hips and hamstrings, with help from the core and quads. No equipment needed: it uses just your bodyweight.
Standing Single-Leg High-Knee to Supported Butt-Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Standing Single-Leg High-Knee to Supported Butt-Kick Variations and Alternatives
How to do the Standing Single-Leg High-Knee to Supported Butt-Kick
Stand upright next to a wall or sturdy support to help maintain balance. You can lightly touch the support with your hand.
Shift your weight onto one leg with a slight bend in the knee.
Smoothly lift the opposite knee to hip level, creating a 90-degree angle at the hip and knee.
Pause briefly at the top, then extend the lifted leg behind you, aiming to perform a butt kick by bringing your heel towards your glutes.
Return the foot to the starting position, placing it back on the ground if necessary.
Repeat the movement for the desired number of repetitions before switching to the opposite leg.
Ensure that you engage your core throughout the exercise, and focus on smooth, controlled movements. It's important to perform the exercise in a comfortable range of motion without straining or using such momentum that you lose control or balance. This exercise is great for warming up the legs and improving mobility before a workout.
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Standing Single-Leg High-Knee to Supported Butt-Kick FAQs
What muscles does the Standing Single-Leg High-Knee to Supported Butt-Kick work?
The Standing Single-Leg High-Knee to Supported Butt-Kick mainly works the glutes & hips and hamstrings, with help from the core and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Standing Single-Leg High-Knee to Supported Butt-Kick?
None. The Standing Single-Leg High-Knee to Supported Butt-Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Single-Leg High-Knee to Supported Butt-Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Single-Leg High-Knee to Supported Butt-Kick variations and alternatives?
Similar exercises include the Alternating Against-Wall Leg Sit Kick, Arms-Forward Butt-Kick, Leg Swing and Back-Kick Heel-Tap.
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