Squat Jump
A countermovement squat exploding into a vertical jump — straightforward leg power with a soft, controlled landing.
Equipmentnone
Musclesquadsglutescalves
Setup
Feet shoulder-width, arms ready to swing.
How to do it
- Dip quickly to a quarter-squat and jump as high as you can.
- Full effort every rep — power work is about intent.
- Land softly through the balls of the feet into bent knees.
- Pause, reset, repeat — no rushed rebounding unless prescribed.
Common mistakes
- Half-effort jumps (turns power training into mediocre cardio).
- Stiff or knee-caved landings.
- Too many reps — quality collapses fast.
Scale it
Easier: Smaller dips and lower jumps, or fast bodyweight squats.
Harder: Continuous rebound jumps, or add a light vest — never sacrifice the landing.