High Box Jump
High Box Jump targets all of your lower body muscle groups, including your glutes, hamstrings, quadriceps, and calves, working together to enhance power and strength.
INTERMEDIATE
Lateral Plyo Squats
Lateral Plyo Squats is a multi-joint exercise that is good for people looking to improve their dynamic balance, flexibility, and agility.
Demonstration Video
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Target Muscles
Instructions
- Stand tall, feet together, and shoulders back. Take a step with your right foot (hip-width apart), bend your knees, and lower yourself into a position of squat with your arms extended in front of you.
- Explosively push off the floor with both feet, jumping up and into one, swinging your arms behind you. Land softly and immediately sit in another squat. Return to the starting position and repeat, jumping up and to the opposite side.
Tips
- Don't land hard and stiff. Try to land as smoothly as possible.
- Don't let your knees go too far in front of your toes when you land.
- Be sure to lower yourself down until your thighs are parallel to your knees.
Alternative Exercises
Squat Thrusts
Squat Thrusts target your triceps and pecs muscle while also activating lower body muscles like the hamstrings, quads, and glutes. This exercise is also very effective in fat burning,
High-Pull Burpee
High-Pull Burpee works your whole body and aims to build strength and endurance in your lower and upper body. When performed correctly, High-pull burpees also work the muscles in your legs, hips, abdomen, arms, chest, buttocks, and shoulders.
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