Online Exercise System

Primary Muscles:

• Quadriceps
• Calves
• Gluteals
• Obliques

Secondary Muscles:

Body Area:

• Legs
• Glutes

Movement Type:

• Explosive

Equipment:

• Body Weight

Training Category:

• Body Weight
• Plyometrics
• Warm-Up Drills

Proper Steps:

Begin standing on one leg with a tall spine
Dip your hips back and bend your knee slightly to load your leg
Load your arms across your body toward your standing leg
Unwind your torso by swinging your arms in the opposite direction 
Simultaneously explode laterally and quietly catch yourself on the opposite leg, absorbing the shock by loading it in the same manner as you began
Repeat symmetrically for the desired amount of repetitions