Jump Squat (Bodyweight)
Also called Jump Squat, Bodyweight Jump Squat, Freehand Jump Squat
How to do it
Stand with your feet about shoulder-width apart and descend into a squat with your trunk braced. Drive explosively through the floor to jump, then land softly on both feet with your knees tracking over your toes. Absorb the landing into the next controlled squat rather than landing with straight legs.
Setup
Stand on a clear, level, non-slip surface with feet around shoulder width and toes slightly out. Brace the torso, align the knees over the toes, and leave enough overhead and surrounding clearance for repeated jumps.
Where you should feel it
Explosive effort through the quads, glutes, and calves at takeoff, with the hamstrings assisting and the core and lower back keeping the torso organized. Land quietly through the whole feet.
When to use it
Use for bilateral lower-body power, plyometric conditioning, and landing practice while fresh. Perform low-rep quality sets of 3-8 jumps with full control.