Quads · Intermediate · No equipment

Jump Squat

Quads · also Glutes, Calves

How to do it

• Stand with feet hip-width apart, arms at your sides, core braced
• Sit your hips back into a squat, back flat, chest up
• Drive through the floor, extending ankles, knees and hips together
• Land softly on the mid-foot, then roll back toward your heels
• Bend hips and knees to absorb the landing and reset

Common mistake

✕ STIFF-LEGGED LANDING → ✓ LAND SOFT, BEND HIPS AND KNEES

Starting point: 3 sets × 6–10 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org.