Standing Single Leg High Knee to Butt Kick with Support
Description
The standing single leg high knee to butt kick with support is a unilateral cardio drill done holding a wall or rail. The leg drives up to a high knee then kicks back to a butt kick to train hip flexion and knee flexion together.
Muscle Group
Equipment Required
Standing Single Leg High Knee to Butt Kick with Support Instructions
- Stand near a wall or rail and hold it for support.
- Stand on one foot with the other foot lifted.
- Brace the core and keep the chest up.
- Drive the working knee up to a high knee position.
- Pause briefly at the top.
- Drive the heel back to kick toward the glutes.
- Pause briefly with the heel up.
- Continue alternating high knee and butt kick then switch sides.
Standing Single Leg High Knee to Butt Kick with Support Form & Visual
Standing Single Leg High Knee to Butt Kick with Support Benefits
- Trains hip flexion.
- Trains knee flexion.
- Useful warm-up drill.
- Builds running mechanics.
- Joint friendly cardio.
Standing Single Leg High Knee to Butt Kick with Support Muscles Worked
- Hip flexors
- Quadriceps
- Hamstrings
- Gluteus maximus
Standing Single Leg High Knee to Butt Kick with Support Variations & Alternatives
- High Knee
- Butt Kick
- Marching
- A Skip
