Being exercise standing with feet together and holding medicine ball overhead. Jump so that you land with your right foot in front and your left foot in the back, as if doing a lunge. When you land, you will have your back knee bent so that it is nearly touching the floor. Repeat the motion, changing direction of your legs, so that the one is back will now be in front and the one in front will go to the back. You will be jumping each time and keeping the ball over head.
To put more emphasis on the quads: after jumping, land with your feet a little closer together and so that your knee is almost directly over your toes. To put more emphasis on the glutes and hamstrings, make the width between your legs when you come down greater.
Primary Muscle
