Bodyweight Squat Jump to Rise
Instructions
Starting Position
Stand with your feet wider than shoulder-width apart, toes turned slightly outward in a sumo stance.
Engage your core and keep your chest upright.
Movement
The Squat: Initiate the movement by pushing your hips back and bending your knees, ensuring your thighs are parallel to the floor. Keep your knees tracking over your toes.
The Jump: From the bottom of the squat, explosively extend your hips and knees to jump upward off the floor.
Landing and Transition: Land softly on the balls of your feet, immediately absorbing the impact by returning to the squatting position.
The Rise: As you rise back to the full standing position, press through the balls of your feet to lift your heels off the ground, finishing in a balanced calf raise (relevé), with arms extended overhead.
Key Tips
Maintain a neutral spine throughout the explosive jump and landing.
Ensure the movement is fluid, transitioning directly from the jump to the calf raise.
Focus on a controlled landing to protect your knees.