Tuck Squat Jump

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.

2. Squat Down:
- Bend your knees and lower your hips back as if sitting in a chair.
- Keep your chest up and your back straight.
- Make sure your knees do not extend past your toes.
- Hold this squat position for a moment.

3. Jump:
- From the squat position, push through your heels and explode upward.
- Use your arms to help propel your body off the ground by swinging them upwards.

4. Tuck Your Legs:
- While jumping, bring your knees toward your chest in a tuck position.
- Keep your core engaged and your body tight during the jump.

5. Landing:
- Aim to land softly on the balls of your feet.
- Bend your knees upon landing to absorb the impact, returning to the squat position.
- Ensure your body is stable and balanced as you land.

6. Repeat:
- Get back into the starting position and perform another repetition.
- Aim for a set of 8-12 repetitions for beginners, resting as needed.

Tips:
- Warm up before starting the exercise to prevent injury.
- Focus on form over speed to ensure effective movement.
- If jumping is difficult, you can perform a regular squat without the jump until you build strength and confidence.