Start Jump

Muscles involved

Quadriceps

How to do it

1. Get into a squat position with your knees semi-bent, feet together, and hands touching the sides of your legs. 2. Jump and simultaneously lift your feet and arms to the sides, forming an X in the air. 3. Descend softly with your feet together, absorbing the impact with your legs. 4. Lower your body to return to the starting position and repeat the movement.

Equipment required

Peso corporal

Muscles worked

MaleFemale

QuadricepsGluteus maximusSoleus

Tips

- Land softly with your knees bent to absorb the impact. - Keep your core activated during the entire movement. - Use your arms to generate momentum and coordination.

Difficulty