Breathing
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
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Strength movement using Body Only.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Move into a prone position on the floor, supporting your weight on your hands and toes.
Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
Descend by flexing at the elbow, lowering your chest toward the ground.
At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side.
As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
Return to the starting position and repeat the exercise, working all the way around until you are back where you started.
Technique guidance
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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