HOW: Stand next to a wall and place your hand up against the wall just below shoulder height. Begin the exercise by balancing on the leg that is closest to the wall. Slowly lower yourself on the leg you're standing on by letting your hip and knee bend and reaching your elevated foot back and away from the wall, then explode up driving the elevated knee towards the ceiling. Lean into the wall for the entirety of this exercise.
FEEL: You will feel the calves, quadriceps, and glutes on the leg you are balancing on working the whole time.
COMPENSATION: On the leg you're standing on, you should be in triple extension at the top of the movement - heel lifted off the ground, knee straight, hip in extension. Do not compensate away from this form