Step by step instructions, muscle activation and variants for the Standing Single-Leg High Knee to Butt Kick (with Support).
Standing Single-Leg High Knee to Butt Kick with Support is a unilateral hip mobility and balance drill performed while holding onto a wall or sturdy surface for support. It dynamically stretches the hip flexors and hamstrings by alternating a high knee drive and a heel-to-glute kick on the same leg.
Common mistakes content is coming soon.
The Standing Single-Leg High Knee to Butt Kick (with Support) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.