Half-Squat & Jump

1. Begin by standing upright with your feet shoulder-width apart. Your weight should be evenly distributed across both feet, and your arms should be by your sides.

2. Initiate the movement by bending your knees and pushing your hips back into a half squat position. Your thighs should not be parallel to the floor, but rather at about a 45-degree angle. Engage your core to keep your upper body stable.

3. From this semi-squat position, explosively thrust upwards by extending your hips, knees, and ankles. Use your arms to gain momentum by swinging them up as you jump.

4. As you jump, aim for a smooth and forceful liftoff, ensuring you're pushing the floor away with your feet. Try to jump as high as possible while maintaining good form.

5. Land softly back on your feet with knees slightly bent to absorb the impact. Upon landing, immediately lower yourself back into the semi squat position to prepare for the next jump.

6. Repeat the semi squat jumps for the desired number of repetitions or sets.

Safety Tips: Keep your back straight and chest lifted throughout the exercise to avoid unnecessary strain on your lower back. When landing, make sure to distribute your weight evenly and avoid landing on the balls of your feet or with straight legs to prevent injury. Start with a lower number of repetitions and sets to build up your form and endurance, especially if you are new to plyometric exercises. Ensure you have a clear and safe space to perform the exercise to prevent tripping or collision.

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