HOW: Take a quick step forward into a forward lunge position. Get deep into the lunge position by bending your front knee. Then explosively push yourself backwards and up, balancing on your opposite leg. The goal of this exercise is to work on explosively pushing off the ground and getting off the ground as quick as you can. Pretend the ground is hot lava.
FEEL: You should feel all the muscles in your front leg, especially your quadriceps muscle working. When balancing, keep your core and glutes tight to help maintain your balance.
COMPENSATION: The movement should be quick and explosive! Do not move slowly, but also perform with good form and hip/knee alignment.