How to do it
Keep your eyes fixed on a spot ahead to stay balanced on one leg.
- 1
Stand on one leg with your knee slightly bent.
- 2
Lower into a semi-squat position.
- 3
Explosively thrust your hips forward and jump vertically off the ground.
- 4
Land softly on the same leg and immediately lower into the semi-squat to prepare for the next jump.
- 5
Repeat for the desired number of repetitions before switching legs.
Expert tip
Focus on explosive power during the thrust and a soft landing to prevent injury and engage the target muscles effectively.
Common mistakes
- ✕Knee collapsing inward during the descent
- ✕Hips staying flexed during the thrust
- ✕Landing on a stiff, locked support leg