How to Do Leg Launches

Leg launches are a variation of the more basic squat and squat jump, and offers the same physical benefits. As with any squat or squat jump, leg launches target the muscles of your upper legs. If you execute the move properly and complete a sufficient number of repetitions, the up-and-over lateral motion challenges the cardiovascular system, as well.

Things You'll Need

  • Exercise step or similar raised platform
Show More

Instructions

    • 1

      Walk or lightly jog in place for five to 10 minutes to raise your core body temperature, increase circulation and warm up your muscles and joints. Clear the floor area of clutter and position your exercise step in the center of the area.

    • 2

      Stand to the left of the step with your right shoulder in line with the center of the step. Place your right foot on the step and fix your gaze on a specific point in front of you. Place your hands on your hips or cross your arms and rest your hands lightly on your shoulders.

    • 3

      Bend both knees over your toes, but keep both heels pressing downward. As with the more basic squat or squat jump, lengthen your spine from the top of your head to your tailbone and hinge slightly forward from the hips. Allow your bottom to jut backward slightly.

    • 4

      Engage your abdominal muscles, press through the floor and jump up and over the step, landing with your left foot securely on the step and your right foot on the floor to the right of the step. Land softly on the midsection of both feet, bending into both knees.

    • 5

      Press through the floor from the depth of your squat and launch yourself back over the step, landing with your right foot on the step and your left foot on the floor to the left of the step. Repeat the leg launches 15 to 30 times.