Targets: butt, quads, internal thighs, and also hamstrings.
A. Stand with feet bigger than shoulder-width apart, toes turned out, holding handle of a single pinhead up and down with both hands in front of breast (like a cup), elbows bent out to sides.
B. Squat, flexing knees 90 levels. Press via mid-foot to stand.
Make this step harder: Holding weight in position, raise a little as you increase out of squat, landing with knees soft. (Related: Everything You Required to Find Out About Plyometrics, And Also Knee-Friendly Workouts).
Do 15 to 20 reps.