| Main Muscle Targeted | Quadriceps |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Calves, Hamstrings |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Male variant
Female variant
Female variant
Female variant
Female variant
Instructions
1) Begin by standing on one leg, with the bent knee raised. This will be your start position.2) Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
3) Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
4) Return 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.