- Start by pushing your hips straight back and extending your non-working leg behind you. It is ok to touch your other foot back to the ground each rep.
- Leave your knee mostly extended. Look for a stretch in your hamstring. When you feel the stretch, push your hips forward until you're back in a standing position.
- Stand on the platform and set the pad just over the opposing hip of the working leg.
- Place the working leg over the pad.
- Press your leg outward. Aim to get the longest range of motion possible.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position.
- Stand with your back to a bench (or raised surface) and place one of your feet on the bench.
- Squat down until your front leg is about parallel to the floor.
- Go back to the starting position. After completing the desired amount of reps, switch legs and repeat.
