Single Leg Butt Kick

طريقة الأداء

1. 01Begin by standing on one leg, with the bent knee raised. This will be your start position.
2. 02Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
3. 03Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
4. 04Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.