How To Perform Speedskaters To Single Leg Jumps

This advanced plyometric exercise is fantastic for building single leg strength, power and stability. These work the quads, glutes, calves, hips and core.

Level/Difficulty: Advanced

Muscle Group(s): quads, glutes, hamstrings, calves, core

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Jump laterally, absorb bodyweight lightly to push into a single leg jump on the same leg, land and push laterally to the other leg, repeat

Before starting:

Be sure to use a weight that is not too heavy.

1. Set yourself up in a bridge without hyperextending your back.

2. Exhale as you bring the weight from overhead to over your belly button

3. Inhale as you return the weight back to the start, again without hyperextending your back

Lower the weight if you're unable to do so.