Jump Squats

01 Steps

1. 1 Standard squat position: feet shoulder-width apart, toes slightly out.
2. 2 Lower into a full squat with arms swinging back to prepare for the jump.
3. 3 Push explosively through the floor and propel yourself as high as possible, swinging your arms up.
4. 4 In the air, fully extend your body.
5. 5 Land on the balls of your feet with soft, slightly bent knees, then immediately flow into the next squat.

02 Tips

• ✓ Focus on a quiet landing: if your feet slap the floor, you are absorbing the impact poorly.
• ✓ Start with small jumps before seeking maximum height.
• ✓ This is a power exercise: keep sets short and rest periods long.

03 Common mistakes

• ✗ Landing on your heels: land on the balls of your feet and let the heel touch down after.
• ✗ Knees caving on landing: focus on pushing knees outward.
• ✗ Not squatting deep enough before jumping: a good squat equals a good jump.

04 If you struggle

• → Do fast squats without jumping, focusing on an explosive ascent.
• → Do one jump squat, then pause standing before the next one (remove the flow).
• → Make sure you can do 15 standard squats before attempting the jump version.