Exercise guide
Butt Kick Single Fly
- Intermediate
- Compound
- Timed hold
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic compound exercise combines lower-body hamstring activation with upper-body chest and shoulder engagement to improve coordination and core stability. It serves as an effective active recovery or warm-up move that targets the posterior chain and the pectorals simultaneously.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Extend both arms straight out in front of you at shoulder height with palms facing each other.
- Maintain a slight bend in your knees and keep your gaze fixed forward.
How to do it
- Simultaneously kick your right heel toward your glute while sweeping your right arm out to the side in a wide, horizontal arc.
- Exhale during the movement, focusing on squeezing the right hamstring and the back of the shoulder.
- Inhale as you return your foot and arm to the starting position with control.
- Repeat the movement on the left side and continue alternating sides at a steady, rhythmic tempo.
Form checklist
- Keep your torso upright and avoid leaning forward as the heel lifts.
- Ensure the moving arm stays level with your shoulder throughout the fly motion.
- Keep your hips square to the front; do not let your torso rotate with the arm.
- Land softly on the balls of your feet to maintain a fluid, low-impact rhythm.
Pro tips
- Focus on a strong mind-muscle connection by consciously squeezing your shoulder blade toward your spine at the peak of the fly.
- Maintain tension in your extended arm to maximize deltoid and pectoral engagement even without weights.
Make it harder
- Increase the tempo to a jogging pace to turn the exercise into a high-intensity cardiovascular challenge.
- Hold light dumbbells or wear wrist weights to add resistance to the fly motion.
Frequently asked
- What muscles does the butt kick single fly work?
- The butt kick single fly primarily targets the hamstrings and pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the butt kick single fly?
- The butt kick single fly requires no equipment — just your body weight.
- Is the butt kick single fly good for beginners?
- The butt kick single fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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