HOW: Take a quick step outwards into a lateral lunge position. Get deep into the lunge position by bending your outside hip and knee. Then explosively push yourself back to the starting position, 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 outside leg, especially your quadriceps and glutes 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