Double jump squat

Category

Plyometrics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your hands close together in front of your torso. Lower into a squat position by bending your knees and hips, keeping your chest up and your weight in your heels. Stand back up to the starting position.
2. Immediately lower into a squat again and then explosively jump up from the squat.
3. Land softly on your feet after the jump, repeat the sequence.

Form tips

• Keep your chest up and back straight throughout the movement to maintain proper form and avoid injury.
• Perform the jumps in a fluid motion, transitioning smoothly between the squats and jumps.
• Focus on landing softly to reduce impact on your joints.