MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Exercise Instructions Step 1 Start at one end of the mat with your feet about shoulder width apart and your arms at your side. Step 2 Jump with both feet at the same time and use your arm swing to help propel your body forward. Step 3 Land on the other side of the mat with soft knees.