1. Start in a standing position with your feet together and arms by your sides.
2. Bend slightly at the knees to prepare for a jump.
3. In one motion, jump up slightly, extending one leg straight back behind you and raising your arms overhead.
4. Land softly with the back leg lifted for a moment, engaging your glutes and hamstrings while maintaining a tight core for balance.
5. Bring your back leg down and arms back to the starting position as you jump again.
6. Alternate legs with each repetition, lifting the opposite leg back each time.
7. Continue the motion in a rhythmic fashion, jumping from one leg to the other while coordinating your arms moving overhead each time.
8. Ensure to land softly on the balls of your feet to minimize impact.
9. Perform the exercise for your desired number of repetitions or time period while maintaining good form throughout.
As you perform the Back Leg Lift Jack, it's important to keep your core engaged to maintain balance, and to avoid arching your back as you lift your leg behind you. It combines cardiovascular benefits with a light plyometric challenge, making it a good addition to a high-intensity interval training (HIIT) workout or as part of a dynamic warm-up routine.
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