Exercise guide
Standing Single Leg High Knee To Butt Kick With Support
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This dynamic unilateral exercise improves hip mobility and knee stability by combining active hip flexion and knee flexion. It effectively warms up the glutes, hamstrings, and quadriceps while using a support to maintain balance and proper postural alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall next to a power rack or sturdy upright, placing one hand on it for balance.
- Shift your weight onto your standing leg, keeping a micro-bend in the knee to engage the glute.
- Engage your core and fix your gaze forward to maintain a neutral spine.
How to do it
- Exhale as you drive your working knee toward your chest as high as possible, keeping the foot flexed.
- In a fluid motion, swing the leg back and pull your heel toward your glute (butt kick) while inhaling.
- Maintain a steady, rhythmic tempo, ensuring the movement comes from the hip and knee joints rather than the lower back.
- Perform the prescribed repetitions on one leg before switching to the other side.
Form checklist
- Keep the standing leg stable and the foot rooted to the floor.
- Maintain an upright torso; do not lean forward during the high knee or arch your back during the butt kick.
- Keep your hips square to the front throughout the entire range of motion.
- Ensure the movement is controlled and deliberate, avoiding excessive momentum.
Pro tips
- Focus on 'pulling' the heel toward the glute using the hamstring to maximize muscle activation.
- Drive the standing foot into the floor to create 'ground force' and better engage the stabilizing glute medius.
Make it harder
- Remove the hand support to turn the exercise into a high-level balance and core stability challenge.
- Add ankle weights to increase the resistance for the hip flexors and hamstrings.
Frequently asked
- What muscles does the standing single leg high knee to butt kick with support work?
- The standing single leg high knee to butt kick with support primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the standing single leg high knee to butt kick with support?
- The standing single leg high knee to butt kick with support requires no equipment — just your body weight.
- Is the standing single leg high knee to butt kick with support good for beginners?
- Yes. The standing single leg high knee to butt kick with support is a beginner-friendly movement and a strong foundation to build on.
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