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Exercise preview

Running lying on the back

Beginner30 secondsJumping

Muscles worked

CalvesQuads

You need

Mat

How to do it

  1. Lie supine with feet on bar, legs fully extended.
  2. Alternate lowering one heel while the other stays lifted.
  3. Switch rhythmically, maintaining stable pelvis and quiet upper body.
  4. Continue alternating, emphasizing ankle mobility and control.