| Main Muscle Targeted | Quadriceps |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Shoulders, 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) Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.2) To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
3) As you land, bring your limbs back in and absorb your impact through the legs.