jump squat

Stand with your feet shoulder-width apart.

Lower your body into a squat position by bending your knees and pushing your hips back.

Jump explosively off the ground, extending your hips, knees, and ankles.

While in mid-air, quickly bring your arms forward for balance.

Land softly on the balls of your feet and immediately go into the next repetition.

Repeat for the desired number of repetitions.