II Jump-Squat

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

2. Lower your body into a squat position by bending your knees and pushing your hips back as if you're sitting down on an invisible chair. Ensure your knees do not go past your toes and keep your chest up.

3. From the bottom of the squat, engage your core and explode upwards into a jump. Use your arms to help propel you upwards by swinging them up in the air as you jump.

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

5. Make sure to land with your knees slightly bent to avoid joint strain and maintain control.

6. Continue the movement for the desired number of repetitions, keeping a steady pace and focusing on form.

Tips: Keep your back straight and core engaged throughout the exercise to protect your spine and enhance stability. You can modify the jump squat by limiting the jump height or performing a regular bodyweight squat if the plyometric jump is too intense. Breathe out on the way up as you jump and inhale as you return to the squat position.

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