Legs · Bodyweight
Standing Single Leg High Knee to Butt Kick with Support
How to do the standing single leg high knee to butt kick with support, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand on one leg holding a wall or post for support. Drive the free knee up toward your chest, then sweep that same heel back toward your glute, working one leg at a time through its full range before switching.
- 1Hip flexors lifting the knee high on the way up
- 2A stretch and squeeze through the hamstring as the heel kicks back
- 3Your standing leg and core holding you steady
Common mistakes
- Leaning hard on the support instead of staying tall
- Rushing through without controlling each end of the range
- Letting your hips twist as the leg moves
Muscles worked
The standing single leg high knee to butt kick with support mainly works the hip flexors, with the hamstrings, lower abs, quads, and glutes assisting.
- Hip FlexorsPrimary
- HamstringsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- Tibialis AnteriorMinor
Kovo programs the standing single leg high knee to butt kick with support for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.