Jump Squat

Setup

• Stand with the feet about shoulder width.
• Brace the trunk and keep the chest up.

Execution

1. 1.Dip into a quarter or half squat.
2. 2.Extend the hips, knees and ankles explosively to jump as high as you can.
3. 3.Land softly on the whole foot and absorb through the hips and knees before the next rep.

Breathing

Breathe between reps.

Form cues

• Jump for maximum height each rep.
• Land quietly — noisy landings mean poor absorption.
• Reset your position before the next jump.

Common mistakes

• Landing with straight legs.
• Letting the knees cave in on landing.
• Turning the set into fast, shallow hops.