Muscle groups

Quadriceps, Hamstring, Calves, Glutes


Start in a lunge position. Back neutral. One leg in front, shin vertical, the other leg behind, knee resting on the floor. The front leg will be the working leg. Begin by pressing your foot into the floor, this will load up your working leg, engaging your glutes and hamstrings. Forcefully push through the floor, squeeze the glutes, jumping off the ball of your foot as you drive the other knee upward. Control the landing, knee soft (don't lock it out) Slowly return to the start, by hinging from the hips and lowering the back leg. Pause at the bottom and repeat for repetitions. Switch sides. Maintain a neutral back throughout