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Technique

  1. Hold on to some straps or rings and take a step back.
  2. Do a Squat on one leg and jump up explosively.
  3. The leg not in use is always kept straight and does not touch the ground.
  4. Adjust the length of the straps and your position so that they are in tension when your body is tilted slightly backwards.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Rings
Rings

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e0ed

Jumping pistol squat

Advanced
e10h

Jumping bulgarian split squat

Novice
w017

Flying knee lunge

Novice
e15q

Single-leg box jump

Intermediate
e0p2

Kip-up

Intermediate
e11q

Ring Lunge

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.