Technique
- Squat down and raise on the ball of your feet.
- Perform small, quick hops forward (or backward), without fully extending the hips or knees.
- Keep the jumps low and fast, focusing on the elasticity of the lower legs.
Form tips
- Stay on the balls of your feet and minimize the time spent on the ground.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gastrocnemius
- Soleus
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Cardio
Other disciplines
Joint movements
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