Squat Jack

An explosive plyometric movement combining squat jumps with alternating wide and narrow foot positions to develop lower body power and lateral stability.

Instructions

1. Stand with your feet wider than shoulder-width apart in a wide stance.
2. Lower into a wide squat position with your knees bent and thighs approximately parallel to the floor.
3. Explosively jump upward, driving through your legs and extending fully at the top.
4. While airborne, quickly bring your feet together to a narrow, shoulder-width position.
5. Land softly in the narrow stance and immediately lower into a narrow squat.
6. Jump again from the narrow position, separating your feet to the wide stance while in the air.
7. Land in the wide squat position and repeat the pattern.
8. Continue alternating between wide and narrow positions for the desired number of reps.

Tips

• Focus on smooth transitions between wide and narrow positions
• Land softly with control to protect your knees and ankles from excessive impact
• Keep your torso upright and core engaged throughout all movements
• This variation targets the quadriceps, glutes, and hip abductors and adductors
• Start with a slower pace and build speed and explosiveness over time
• Perform on a padded or soft surface to reduce joint stress