The Glute-Whacking Bunny Hop

Mechanism · Protocol Notes

Ladies and gentlemen, I present to you the most ridiculous-looking exercise that also happens to be absurdly effective. You start standing with just a slight bend in those knees, looking casual, maybe even a bit bored. Then, without warning, you drop into a quick mini-squat, bending at the hips and knees, and immediately explode upward like someone just told you the floor was made of lava.

As you rocket toward the ceiling, you tuck your heels up behind you, bending at the knees, trying to kick your own backside. Yes, you read that right -- the goal is to get your heels as close to your glutes as physically possible at the peak of your jump. You're essentially trying to give your own rump a high-five with both feet simultaneously, which is a sentence I never thought I'd write in a professional capacity.

The landing is crucial, and by crucial I mean the difference between a successful set and a conversation with your physical therapist. You touch down with your knees only partially bent, using your leg muscles like shock absorbers to decelerate your bodyweight smoothly. No stiff-legged landings, no locked knees -- think of yourself as a cat jumping off a bookshelf, all grace and controlled absorption. This plyometric gem builds explosive power in your front thigh muscles while also making you look delightfully silly, which in my book is the perfect combination.