Squat Jumps

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and maintain a straight back.
3. From the squat position, explode upward by pushing through your feet and extending your hips and knees. Swing your arms up for momentum.
4. In mid-air, straighten your body, keeping your core engaged and legs extended.
5. Land with your knees slightly bent to absorb the impact. Focus on a soft and controlled landing.
6. Immediately go into the next squat jump, maintaining a fluid and rhythmic motion.

1. Maintain proper squat form with each repetition. Keep your back straight, chest up, and knees in line with your toes.
2. Land softly to minimize impact on your joints. Absorb the landing by bending your knees and hips.
3. Engage your core muscles throughout the movement to stabilize your spine and enhance balance.
4. Coordinate your breathing with the movements. Exhale as you jump and inhale as you land.
5. Jump to a height that is comfortable for you. You don't need to jump excessively high; focus on the explosive movement.

Easier

• If squat jumps are too challenging, start with bodyweight squats to build strength and proper squatting mechanics.
• Perform low-impact versions by reducing the height of the jump. Focus on the explosive movement without leaving the ground.
• Instead of jumping, step back into a standing position from the squat to reduce impact.

Harder

• Gradually progress to box jumps by jumping onto a sturdy platform or box. Ensure the height is appropriate for your fitness level.
• Perform with light ankle and/or wrist weights.