Weighted Jump Squat

This is the kind of move a strong bear would use to spring uphill with force. You squat with weight, then drive off the floor into a quick jump, building powerful legs, solid glutes, and sharp control on the landing.

Instructions

1. Hold a weight securely at your chest or sides.
2. Stand with feet about shoulder-width apart.
3. Lower into a squat with your chest tall.
4. Drive through your feet and jump upward fast.
5. Land softly and bend your knees on contact.
6. Reset your stance and repeat each rep with control.

Benefits

• Builds stronger legs for running and jumping
• Improves power for sports and quick movement
• Makes hills and stairs feel easier
• Challenges balance under load
• Trains controlled landings

Key Points

• Keep your chest tall
• Drive hard through the floor
• Land softly with bent knees
• Keep the weight close
• Stay balanced on each rep

Common Mistakes

• Landing with stiff knees
• Letting the chest collapse
• Using too much weight
• Rushing reps without control
• Heels lifting too early