Basketball Single Leg Kickback Jumps
Explosive single leg glute power
LegsAdvancedPowerKickback
At a glance
| Muscles worked | Primary: Glutes and calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Power · Kickback |
| Sets & reps | 3 sets × 8-10 each leg |
| Estimated calories burned | ~60 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand on one leg
- Step 2: Hinge slightly
- Step 3: Explosive kickback jump
- Step 4: Land softly on same leg
- Step 5: Switch legs
Coaching tips
Benefits
Explosive single leg glute power
Common mistakes
Poor landing form
Make it harder
Higher jumps
Make it easier
Bodyweight kickbacks
Breathing
Exhale jumping
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Prone Resting Bent Leg Quad Stretch
Beginner · 3 sets × 10 secondsLying on Back Leg Extension
Beginner · 4 sets × 12-15 repsMedicine Ball Squat and Throw
Intermediate · 3 sets × 8-10 repsBox Squats with Bench and Olympic Bar
Intermediate · 3 sets × 6-10 repsJumping Lunge Double Switch
Advanced · 5 sets × 8-10 repsKneeling Single Leg Kick Back
Intermediate · 4 sets × 20 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.