Drop Squats

1. Stand with your feet shoulder-width apart and arms at your sides.
2. Jump into the air, simultaneously opening your legs wider than shoulder-width apart.
3. As you land, immediately drop into a squat position, bending your knees and pushing your hips back.
4. Touch the ground with your fingertips or hands as you reach down in the squat position.
5. Explosively push off the ground, jumping back up to the starting position.

1. Focus on landing softly to reduce impact on your joints. Land on the balls of your feet and then transfer your weight to your heels.
2. Keep your core engaged throughout the exercise to stabilize your spine and enhance balance.
3. Perform the exercise with controlled movements, especially during the descent into the squat position.
4. Ensure that your knees are aligned with your toes during both the descent and ascent phases of the movement.
5. Allow your arms to swing naturally with the movement. You can keep them at your sides or use them for balance.

Easier

• If the full drop squat is too intense, start by performing a basic bodyweight squat without the jump, gradually incorporating the jump as you become more comfortable.
• Modify the depth of the squat by not going as low. This reduces the intensity while still incorporating the jump.
• Perform the exercise at a slower pace, focusing on control and proper form rather than speed.
• Instead of jumping back up, step back up to the starting position to reduce the impact.
• Perform drop squats near a sturdy object for support if needed. This can be especially helpful for beginners or individuals with balance concerns.