You begin standing with one leg in front, and another behind your and squat down in a lunge as if you were about to be knighted. Ideally you want the angles your knees make to be as close to 90 degrees as possible where your knees don’t come past your toe line. This is done to once again minimize the impact on your knees – this is particularly important is it is an explosive movement and you want to be as precise and easy on joints as possible. Once in this position you can swing your hands up from your side to gain momentum and switch leg positions in mid-air. All of the movement and momentum should be coming from your legs with the quads doing most of the work. Make sure you do the same number on both sides.
Muscles worked
