Are you ready for a movement that will burn your legs and your lungs? Let me introduce you to the jumping squat.
The jumping squat can be performed with your own bodyweight or with a LIGHT barbell on the back. Please notice the emphasis on light. An empty bar or no more than 25% of your best 1 rep max back squat is what we recommend.
Not only will this movement help build strength in your legs, it will also help you develop your explosiveness and speed.
The jumping squat starts with the same set up as a standard squat. Foot positioning and body positioning will stay consistent.
With control, descend into the bottom of the squat. Once you've reached full depth (hip crease below the top of the knee), quickly change direction and explode up into a jump with full body extension. Think about reaching the top of your head towards the ceiling.
Land with your feet back in the proper squat foot position. This is one rep.
Start by practicing with bodyweight reps. It's important to get the positioning correct - especially when returning out of the jump to the floor. If you master that movement, challenge yourself by adding a barbell onto your back. Again, keep the bar light.