Muscle Group

Quads

The Quadriceps — located at the front of the thigh — are responsible for knee extension and stabilisation during squats, lunges, and step-ups. Strong quads enhance athletic performance, jumping ability, and joint integrity.

Exercises like front squats, lunges, and step-ups target this group, improving lower-body drive and coordination. Balanced quad strength supports proper knee tracking and reduces injury risk during both strength and endurance training.

Athlete performing single-leg sidewards : lateral bound, mid-air in rebound phase, cinematic gym lighting
Single-Leg Lateral Bound to Vertical Jump & Return

Single-Leg Lateral Bound to Vertical Jump & Return

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athlete performing single-leg lateral box bound to vertical jump, mid-air transitioning from sideways bound to upward leap, cinematic gym lighting
Single-Leg Lateral Box Bound to Vertical Jump

Single-Leg Lateral Box Bound to Vertical Jump

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Athlete performing single-leg alternating lateral box bounds, mid-air transitioning between box and floor, cinematic gym lighting highlighting rhythm, balance, and reactive power
Single-Leg Alternating Lateral Box Bounds

Single-Leg Alternating Lateral Box Bounds

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Athlete performing single-leg box hop to lateral bound and return, mid-rebound between box and floor, cinematic gym lighting showing rhythm, balance, and explosive coordination
Single-Leg Box Hop to Lateral Bound & Return

Single-Leg Box Hop to Lateral Bound & Return

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Female Athlete performing single-leg box hop to lateral bound, mid-air transitioning sideways off box, landing on opposite leg, cinematic gym lighting highlighting balance, control, and power
Single-Leg Box Hop to Lateral Bound

Single-Leg Box Hop to Lateral Bound

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Athlete performing single-leg continuous lateral bounds to box, mid-motion transitioning side-to-side over platform, cinematic gym lighting showing rhythm, power, and precision
Single-Leg Continuous Lateral Bounds to Box

Single-Leg Continuous Lateral Bounds to Box

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Female athlete performing continuous single-leg lateral bounds, mid-motion transitioning between sides, cinematic gym lighting showing rhythm, balance, and explosive control.
Single-Leg Continuous Lateral Bounds

Single-Leg Continuous Lateral Bounds

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Female Athlete performing single-leg lateral bound to box, mid-air moving sideways, arms driving powerfully, landing softly on same leg atop box
Single-Leg Lateral Bound to Box

Single-Leg Lateral Bound to Box

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Female Athlete performing single-leg lateral depth drop to jump, stepping sideways off box, landing on one leg, immediately rebounding laterally, cinematic gym lighting emphasizing control and power
Single-Leg Lateral Depth Drop to Jump

Single-Leg Lateral Depth Drop to Jump

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Female Athlete performing single-leg lateral box jump, mid-air crossing sideways onto a box, one leg driving, cinematic gym lighting showing balance and explosive power
Single-Leg Lateral Box Jump

Single-Leg Lateral Box Jump

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Athlete performing single-leg box jump, mid-air with one knee driving up, landing softly on same leg atop plyo box, cinematic gym lighting showing power, balance, and control
Single-Leg Box Jump

Single-Leg Box Jump

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Athlete performing single-leg box jump, mid-air with one knee driving up, landing softly on same leg atop plyo box, cinematic gym lighting showing power, balance, and control
Single-Leg Depth Drop to Broad Jump

Single-Leg Depth Drop to Broad Jump

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Athlete performing single-leg depth drop to jump, landing on one foot before exploding upward, cinematic gym lighting showing balance, power, and focus
Single-Leg Depth Drop to Jump

Single-Leg Depth Drop to Jump

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Athlete performing depth drop to sprint start, mid-drive phase accelerating forward from landing, cinematic gym or track lighting showing power and focus
Depth Drop to Sprint Start

Depth Drop to Sprint Start

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Athlete performing depth drop to broad jump, body extended mid-air moving forward, plyo box behind, cinematic gym lighting showing control and power
Depth Drop to Broad Jump

Depth Drop to Broad Jump

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