一跳健臀 How to Do Jumping Kickbacks | POPSUGAR Fitness

The 1 Jumping Move That'll Change the Shape of Your Butt

by Jenny Sugar 8/03/15

Basic squats can get boring when doing rep after rep, but damn — you can't deny how effective they are at targeting your lower body! Mix things up on your leg days and try this fun jumping single squat variation that'll work your buns and thighs even more.

1. Begin in a single-leg squat position balancing on your right foot, resting your left toes on the floor, with the knees slightly bent.
2. With an explosive jump off the right foot, jump into the air, extending your left leg and both arms behind you, actively squeezing the left glute.
3. Land in the starting position. This counts as one rep.
4. Complete three sets of 10 to 12 reps on each side.

Image Source: POPSUGAR Studios