Jump Squat

Setup

1. 01Stand with feet shoulder width apart on a firm, non-slip surface.
2. 02Keep toes turned out slightly and arms relaxed at your sides.
3. 03Clear the space above and around you before starting.

Execution

1. 01Descend quickly into a quarter to half squat, swinging the arms back.
2. 02Drive hard through the whole foot and jump as high as possible.
3. 03Swing the arms up to assist the jump.
4. 04Land softly on the balls of the feet, bending knees and hips to absorb force.
5. 05Reset your stance before the next rep.

Checkpoints

• -Knees track over the toes on both the dip and the landing.
• -Each jump is a maximal, intent-driven effort.
• -Landings are quiet, with hips and knees absorbing the impact.
• -Torso stays upright rather than folding forward.

Common mistakes

• -Landing stiff-legged with a loud slap.
• -Letting knees cave inward on takeoff or landing.
• -Turning it into a fatigued, low-height pogo instead of maximal jumps.
• -Descending too deep and killing the stretch reflex.