A beginner plyometrics exercise done using just your bodyweight that mainly works the hamstrings, with help from the calves and quadriceps. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Updated
Primary
Hamstrings
Secondary
Calves, Quadriceps
Equipment
None
Level
beginner
Moving Claw Series demonstration
Moving Claw Series, starting positionMoving Claw Series, finishing position
How to Perform
1This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
2Reload the quad as the leg moves back forward, attacking the ground on the next step.
3Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
