Muscles worked: Muscles of your front thigh (quadriceps), muscles supporting your spine (erector spinae), your abs...
Muscles worked: Muscles of your front thigh (quadriceps), muscles supporting your spine (erector spinae), your abs (rectus abdominis), back of the leg muscles (hamstrings), booty (gluteus maximus), chest muscles (pectoralis major), shoulder muscles (deltoids), muscles at rear of upper arm (triceps brachii), hip flexors (psoas major, Illiacus)
HALF (Beginner)
1. Squat down to the depth that you're comfortable
2. Place your hands on the ground in front of you, and then place your feet back behind you one at a time OR thrust both feet back at once (push up position)
3. Don't let hips drop, focus on keeping core tight (belly button to spine) to keep your balance
4. Once you have stabilized in a push-up position, place your feet back forward, until your knees are beside your elbows OR thrust your feet back towards your hands.
5. Push your weight back onto your heels until you are flat-footed in the bottom squat position.
6. Press your feet into the ground until you are standing again.
FULL (Advanced)
1. Squat down
2. Place your hands on the ground in front of you and thrust both feet back at once (push up position)
3. Don't let lower hips drop, focus on keeping core tight (belly button to spine) to keep your balance
4. Once you have stabilized in a push-up position, lower your chest to the ground (push-up), looking directly straight ahead on the ground in front of you
5. Keeping your core engaged, thrust your feet back toward your hands.
6. Push your weight back onto your heels until you are flat-footed in the bottom squat position.
7. Explode upwards in a jump, hands straight up, using your core as a stabilizer for your balance
8. Land softly on the ground, knees slightly bent, until you are standing again.
BUNNY TIP: This exercise is a great full body movement, but if done incorrectly, it can have the potential to injure your back. Always, always, always keep your core tight, to avoid your lower spine caving towards the floor (stress on vertebrae). If you feel pain, trying to keep your booty a bit in the air, in the push-up position.
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