Bodyweight Slow to Explosive Squat

1. Stand with your feet shoulder-width apart, toes slightly pointed outwards. Extend your arms straight out in front of you for balance.

2. Begin by slowly lowering your body into a squat position. Take 3-4 seconds to descend, making sure to push your hips back and down as if sitting back into a chair. Keep your back straight and chest up throughout the movement.

3. Continue lowering until your thighs are at least parallel to the floor, or go deeper if your flexibility allows.

4. Pause at the bottom of the squat for a moment.

5. From the bottom of the squat, explosively drive through your heels and extend your hips and knees to jump straight up off the floor. Use your arms to help propel you upward.

6. Land softly on the balls of your feet and immediately transition into the slow descent of your next squat.

7. Repeat the exercise for the desired number of repetitions and sets, ensuring you maintain proper form throughout.

Remember to breathe deeply: inhale on the way down, hold your breath at the bottom, and exhale forcefully on the explosive ascent. It's crucial to warm up before engaging in this type of dynamic exercise to prevent injury.

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