Legs
Squat Jumps
Build explosive lower-body power and improve your vertical leap with this foundational plyometric movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Lower your hips back and down into a squat position until your thighs are nearly parallel to the floor.
Explode upward by pushing through the balls of your feet and swinging your arms toward the ceiling for momentum.
Extend your hips, knees, and ankles fully at the peak of your jump.
Land softly on the balls of your feet with knees slightly bent to absorb the impact.
Reset your foot position and immediately begin the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Landing with locked knees which increases joint stress.
- Leaning too far forward and shifting weight onto the toes during the squat.
- Rushing the repetitions without maintaining proper landing mechanics.
- Allowing the knees to cave inward during the takeoff or landing phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.