Jump Squat

Drop into a squat like a bear getting ready to pounce, then spring straight up with a big paws-off-the-ground hop. Land quietly like you are sneaking to the honey stash, reset your stance, and repeat. Fast up, soft down, and keep your knees tracking over your toes.

Instructions

1. Stand tall with feet about shoulder-width apart, toes slightly out, arms at your sides.
2. Brace your core and sit your hips back and down into a squat until thighs are near parallel (or comfortable depth).
3. Keep chest up and knees tracking over toes.
4. Explode upward through the midfoot, swinging arms to help drive the jump.
5. Leave the ground with ankles, knees, and hips fully extended.
6. Land softly on the midfoot with knees slightly bent, absorbing with hips and ankles.
7. Reset your balance and descend into the next squat rep.

Benefits

• Improves lower-body power and explosiveness
• Builds reactive strength and landing mechanics
• Elevates heart rate for conditioning and calorie burn
• Enhances coordination and athletic performance (jumping and sprinting carryover)
• Strengthens tendons and connective tissue when progressed appropriately

Key Points

• Prioritize a quiet, controlled landing before increasing jump height or speed.
• Keep knees aligned with toes; avoid collapsing inward on takeoff or landing.
• Use a shallow squat depth if needed to maintain good mechanics.
• Brace the trunk to prevent excessive forward lean or arching on takeoff.
• Stop the set if jump height drops or landings get loud or unstable.

Common Mistakes

• Knees caving inward during takeoff or landing
• Landing stiff-legged or on the heels with poor shock absorption
• Excessive forward torso collapse or rounding the back
• Rushing reps without regaining balance and position
• Dropping too deep and losing posture before jumping
• Letting feet turn excessively or shifting weight to the toes