Step 1

Begin on your hands and knees. (Quadruped position)
 

Step 2

Brace and flex your triceps, glutes and legs to raise your knees off the floor slightly.
 
1.Your shoulders and hips should be relatively flat.
 

Step 3

Bring your right knee forward beside your torso.
 

Step 4

Flex your arms and upper body to support your body during the exercise.
 

Step 5

Flex your left leg, bend the knee and rapidly bring it beside your torso while simultaneously extending your right knee and pushing your right foot backward to straighten the leg.
 

1.Your arms and upper body will support your bodyweight as your feet will leave the floor briefly during the exercise.
 

Step 6

Reverse the movement by flexing the right leg, bend the knee and rapidly bring it beside your torso while simultaneously extending your left knee and pushing your left foot backward to straighten the leg.
 

Step 7

Repeat for the desired reps. This is a fast tempo exercise so maintain your brace but don’t forget to breathe.