HOW: Place your hand up against the wall at about shoulder height. Slowly lower yourself on the leg closest to the wall by reaching your elevated foot back, 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.
COMPENSATION: Be sure to lean into the wall and perform this exercise as quickly as possible with appropriate form to work on power and explosiveness.