Jump Squat

A plyometric exercise combining a squat movement with an explosive jump, building lower body power and cardiovascular endurance.

Instructions

1. Stand with feet hip-width to shoulder-width apart, arms at your sides.
2. Perform a full squat by bending your knees and lowering your hips until thighs are roughly parallel to the ground.
3. Explosively drive through your heels and jump straight up as high as possible.
4. Swing your arms upward to help generate momentum and height.
5. Land softly on the balls of your feet with knees slightly bent.
6. Immediately move into the next squat repetition without pausing.

Tips

• Focus on explosive power during takeoff, not jump height.
• Land with bent knees to absorb impact and protect your joints.
• Keep your chest up and core engaged throughout the movement.
• Move quickly with minimal ground contact time between reps.
• Perform on a padded surface if possible to reduce joint impact.
• Control your breathing, exhaling during the jump and inhaling during the squat.