Squat Jacks

1. Stand with your feet shoulder width apart, and arms bent in front of you with hands clasped together.
2. Lower your body into a squat position by bending at the hips and knees. Keep your back straight, chest up, and knees in line with your toes.
3. From the squat position, jump your feet out to the sides in a jumping jack motion.
4. Remain in the squat position, continuing to jump your feet out to the sides in a jumping jack motion.

1. Focus on maintaining proper form throughout the exercise. Keep your back straight, chest up, and knees tracking over your toes during the squat.
2. Perform the movements in a controlled manner, especially during the landing phase, to reduce impact on the joints.
3. Engage your core muscles to stabilize your spine and enhance overall balance.
4. Perform the exercise at a speed that allows you to maintain proper form. As you become more proficient, you can increase the pace for a higher-intensity workout.

Easier

• If the full range of motion is challenging, reduce the depth of the squat.
• Instead of jumping, step your feet out to the sides during the squat jack motion to reduce impact.
• Perform the exercise at a slower pace if you're a beginner or if you find it difficult to maintain control at a faster speed.

Harder

• Perform a full jumping jack motion, by jumping your feet out to the sides while simultaneously raising your arms overhead in a jumping jack motion.
• Perform with light ankle and/or wrist weights.