Form cues
- Quiet landings
- Knees track over the toes
- Chest stays up
- Jump only after the feet are set
Exercise
Bodyweight Drop Jump Squat
Upper legs, body weight
A drop from a low box into a squat, then a jump.
Target: quads. Also works: glutes, hamstrings.
Steps
- Stand on a low box.
- Step off and land in a squat.
- Jump straight up as soon as you land.
- Land softly and reset.
- Keep the box low until the landing is quiet.
Common mistakes
- Landing with straight knees
- Letting the knees cave
- Using a high box too soon
Breathing
Exhale as you jump.
In the app, search for Bodyweight Drop Jump Squat and add it to a workout.