Jump Squat
10 reps
Squat down, then explode straight up off the ground.
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QUADS
Jump Squat
The jump squat turns a bodyweight squat into an explosive plyometric rep by launching you off the floor at the top. Adding that jump loads the quads with far more speed and force than a slow squat, building power without any equipment. Soft, controlled landings also train your legs to absorb impact.
How to do it
- 1
Set your feet just outside shoulder-width with toes turned out slightly.
- 2
Keep your heels down and lower by pushing your hips back and holding your chest up.
- 3
Let your knees track outward as you descend to about parallel with a neutral spine.
- 4
From the bottom, explode upward by quickly extending your knees and hips to leave the ground.
- 5
Land softly and let your knees and hips bend to absorb the impact.
- 6
Flow straight into the next rep.