Jump-Squat

1. Begin in a standing position with your feet shoulder-width apart.

2. Start by doing a regular squat, bending at the knees and pushing your hips back, ensuring that your knees do not go over your toes.

3. Keep your chest and head up and your back straight. Your arms can be in front of you for balance.

4. Engage your core and lower down as though you are sitting back into a chair until your thighs are at least parallel to the floor.

5. In an explosive movement, drive through the heels and balls of your feet to jump straight up off the ground. Ensure you use your legs to generate the force, and swing your arms to help with upward momentum if necessary.

6. Land softly on the balls of your feet and immediately sink back into the squat position to absorb the impact and to prepare for the next jump.

7. Repeat the movement for the desired number of repetitions or time interval, maintaining proper form throughout the exercise.

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