Step by step instructions, muscle activation and variants for the Body Open Cross Feet.
A plyometric jumping drill where the feet alternate between a wide open stance and a crossed position in rapid succession. The movement challenges lower-body power, coordination, and cardiovascular fitness. It is often used in conditioning circuits and athletic warm-ups.
The Body Open Cross Feet is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
