primary muscle: glutes



Stand with hands behind head or arms out front.


Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Explode upwards by extending knees and hips jumping in the air. Return and repeat.


Keep head facing forward, back straight and feet flat on floor, equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.

Supporting Muscles:

Hamstrings, Quads, Hips

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