Difficulty
Intermediate
Category
Plyometrics
Target Muscle
Quads
Secondary Muscles
glutes, hamstrings, calves, adductors, abductors, abs
Equipment
Body weight
Body Part
Upper legs
Stand tall on one leg facing the board/target, core braced, hip\u2013knee\u2013toe aligned. Hinge slightly and descend into a quarter squat, arms sweeping back, free leg behind for balance. Drive through the standing foot, extending ankle, knee, and hip to jump forward. Swing the arms forward to assist, keeping the torso controlled and knee tracking over toes. Land softly on the same foot, ball-to-heel, with knee bent and hips back. Hold and stabilize for 1\u20132 seconds without the knee collapsing inward. Reset posture and repeat for reps, then switch legs.
