4-Square

How to do it

1. Mark four landing targets around a central starting point — one forward, one behind, one left and one right — and stand on one leg in the centre.
2. Hop on that same leg from the centre to each target and back, landing quietly through the forefoot or midfoot and letting the heel settle naturally.
3. Keep your knee tracking over your toes and your pelvis level, moving quickly but staying controlled, then switch legs.

Form cues

• Land quietly with the ankle, knee and hip slightly bent — absorb through the whole leg, not a stiff toe landing.
• Keep the stance knee aligned over the middle toes and the pelvis level.
• Begin with small hops on a firm, non-slip surface and stabilize each landing before increasing speed.
• Stop for knee, ankle or Achilles pain, or when landing quality deteriorates; rest 30–60 seconds between rounds.

Muscles worked

Strengthens: quadriceps, gluteus maximus, gastrocnemius, soleus, gluteus medius, hamstrings

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