Quadriceps
Single Leg Butt Kick
A running drill that kicks the heel toward the glute on one leg, practiced with fast ground contacts to build hamstring and quad speed.
Energy burned
≈ 35 kcalFor 3 × 8–12, rest 90s · ≈ 6.1 kcal/min
Estimate range 26–44 kcal (±25 %)
Muscle mass worked24 %
Effort during a set11.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand tall on a flat surface with your arms bent at your sides.
- 2Lift one foot slightly off the ground and keep the standing knee soft.
How to perform
- 1Hop lightly on the standing leg while quickly flicking the other heel toward your glute.
- 2Keep your thigh pointing down instead of driving the knee forward.
- 3Swing your arms in a running rhythm.
- 4Complete the planned contacts, then switch legs.
