One move
Jump Squats
How to read ahead. Do to go one move at a time.
Perform a regular bodyweight squat, then explode upward into a small jump, land softly, and immediately go into the next squat. Builds power and conditioning.
Option. No jump — just stand tall quickly for a lower-impact version. Land with soft knees every time.
Stop if. Form gets sloppy; switch to regular squats.
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1
Stand with feet shoulder-width, then lower into a bodyweight squat with chest up and core braced.
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2
From the bottom, drive hard through the feet to explode upward into a small jump.
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3
Land softly with knees bent, absorbing the impact, and immediately flow into the next squat.
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4
Keep the landings quiet and controlled — no heavy stomping.
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5
Use your arms for rhythm if it helps.