How do you perform this exercise?
- Stand tall on one leg facing the board/target, core braced, hip–knee–toe 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 1–2 seconds without the knee collapsing inward.
- Reset posture and repeat for reps, then switch legs.
Which other muscles are involved?
Glutes, Hamstrings, Calves, Adductors, Abductors, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
