Pick and Carry
Gym Exercise Card
Equipment
Pick and Carry is a dynamic, bodyweight exercise that combines the elements of squatting and jumping to boost lower body strength and explosive power. Imagining carrying an object, this movement challenges your balance and coordination while effectively engaging your core, quads, and glutes to improve functional fitness in daily activities.
How to do it
- Start in a squat position with feet shoulder-width apart, keeping your back straight and core engaged.
- Visualize picking up an imaginary object from the ground by squatting deeper, ensuring your knees are aligned with your toes.
- Explosively jump upwards, maintaining control and keeping the imaginary object in 'hand.' Land softly back into the squat position and repeat.
Muscles worked
Primary Quadriceps
Secondary Gluteus Maximus Hamstrings
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