This exercise is considered an intermediate to advanced level exercise as it requires a high level of balance and stabilization to perform correctly. It is used to improve power and strength throughout the hips and legs. The power and strength developed will not only tone and firm the entire leg muscles including inner and outer thigh and buttocks, but will also easily transfer to more power for sports such as tennis, baseball, football, and speed skating.
To better perform this exercise, start with small hops, hold your balance for a 2 count and change direction as if following the hands of a clock on the floor to work the muscles in every direction.
Live provides complete video and audio instruction for every exercise and the online personal trainers will teach you how to incorporate this and many other exercises into a complete fitness routine.