| Main Muscle Targeted | Quadriceps |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Calves, Gluteus Maximus, Hamstrings |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Male variant
Male variant
Female variant
Female variant
Female variant
Female variant
Instructions
1) Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.2) Ensure that the front knee is over the midline of the foot.
3) Extending through both legs, jump as high as possible, swinging your arms to gain lift.
4) As you jump, bring your feet together, and move them back to their initial positions as you land.
5) Absorb the impact by reverting back to the starting position.