Double Jump-Squat

1. Start by standing with your feet shoulder-width apart, toes slightly turned out, and your hands in front of you at chest level or on your hips for balance.

2. Engage your core and squat down by bending at the knees and pushing your hips back as if you are sitting down on an invisible chair. Keep your chest up and back straight as you lower down.

3. Once you reach the bottom of the squat, explosively jump upwards as high as you can and land softly on the balls of your feet.

4. Immediately upon landing, lower yourself back into the squat position to complete one repetition.

5. Without pausing, perform another jump to begin the second rep.

6. Continue to repeat this motion for a set number of repetitions or for a timed interval.

Tips: Keep your knees in line with your toes and avoid letting them collapse inward during the squat and when landing from the jump. Land softly with a slight bend in the knees to absorb the shock and protect your joints. Maintain proper form throughout the exercise to maximize effectiveness and minimize the risk of injury. Begin with a lower number of reps or shorter duration to build up your strength and endurance, especially if you are new to plyometric exercises.

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