Stand with your feet shoulder-width apart. Sink into a full squat - hips back, chest up, heels down - then drive through your whole foot and explode straight up into a jump, legs extending fully in the air. Land softly on the balls of your feet, knees bending to absorb the impact, and lower straight back into the next squat. Every rep is the full cycle: deep squat, maximum height, controlled landing.

Works: quads, glutes, hamstrings, calves

Breathing: Inhale as you sink into the squat, exhale explosively as you jump.

Common Mistakes: Cutting the squat shallow to jump sooner, landing stiff-legged with a thud, and letting the knees cave inward on takeoff or landing.

Make Easier: Shrink the jump to a low hop or rise onto your toes instead of leaving the floor - or build depth and strength first with Squats and High Squats.

Make Harder: Pause for a beat at the bottom before every takeoff, or move on to Jump Knee-Tucks or Jumping Lunges.