Jump squat

Legsintermediaterepsno equipment

With the hands joined in front of the chest, squat until the thighs are about parallel, then jump explosively straight up, land softly on the same spot and sink straight into the next squat.

How to do it

1. Stand with feet shoulder width, hands joined palms together in front of the chest (prayer position), elbows down and out, back straight, head up.
2. Squat down: hips back, knees bent until the thighs are about parallel to the floor, heels flat.
3. Explode upward extending hips, knees and ankles together; both feet leave the floor (toes pointed), body straight in the air.
4. Land softly on the balls/mid-foot of both feet in the same spot, letting heels come down and knees bend to absorb, and flow into the next squat.

Muscles worked

polpacci, adduttori, femorali, quadricipiti, glutei