Standing One Leg High Knee to Butt Kick with Support
Expert Advice
Focus on maintaining balance and control throughout the exercise. Keep your supporting leg slightly bent to engage the stabilizing muscles.
How-to-do Steps
- Stand upright with a straight posture, using a wall or chair for support if needed.
- Lift one knee to hip level, balancing on the other leg.
- From the high knee position, bend your knee to perform a butt kick, bringing your heel towards your glutes.
- Extend your leg back to the high knee position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Standing One Leg High Knee to Butt Kick with Support primarily targets the Glutes, Hamstrings, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Hamstrings30%
Quads30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Standing One Leg High Knee to Butt Kick with Support work?
Standing One Leg High Knee to Butt Kick with Support primarily targets the Glutes, Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing One Leg High Knee to Butt Kick with Support?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing One Leg High Knee to Butt Kick with Support suitable for beginners?
Standing One Leg High Knee to Butt Kick with Support is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
