Squat Jump

A squat jump is a bodyweight explosive jumping exercise, also called a plyometric, where you drop into a squat and then jump as high as you can. It mainly trains power in your quads, glutes, and calves, while your core keeps your torso stable.

Set up with your feet about shoulder-width apart, or wherever you feel strongest in a normal squat. Keep your chest up, your arms relaxed at your sides, and your weight balanced through the middle of your feet.

Lower into a squat by pushing your hips back and bending your knees. Then immediately explode upward, swinging your arms to help drive you off the ground. Think of the push-off like a sprinter’s start or a quick change of direction. Land softly by bending your hips, knees, and ankles right away, then stand tall and fully reset before the next rep.

Breathe in and brace your core as you lower down, then exhale as you jump and land. Easier option: jump lower or simply rise onto the balls of your feet without leaving the ground. Harder option: jump onto a low, sturdy box or add a broad jump while still landing under control.

Fault: Landing hard and loud with stiff legs. Fix: Bend your hips, knees, and ankles the instant your feet touch the floor and aim to land as quietly as possible.

Fault: Letting your knees cave inward or your heels lift on takeoff. Fix: Push your knees in line with your toes and keep your weight balanced over the middle of your foot.

Fault: Bouncing straight into the next rep without standing up. Fix: Finish each rep completely - stand tall, take a quick breath, and reset so every jump is as explosive as possible.