| Main Muscle Targeted | Quadriceps |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Abdominals, Calves, Gluteus Maximus, Hamstrings |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Female variant
Female variant
Instructions
1) Position your legs using a very wide stance with the toes slightly pointed out and knees slightly bent. Rest your hands on your hips. Keep your neck neutral and maintain a straight back. This will be your starting position.2) Descend into a half squat by pushing your hips and butt back. Then push through your heels and jump straight up while simultaneously kicking each leg outward at a 45 degree angle.
3) Land back in the starting position and repeat for the recommended amount of repetitions or time.