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Step 1
Stand with your feet shoulder-width apart and your muscles engaged but still relaxed. Tighten your abs and keep your posture straight and your back aligned.
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Step 2
Squat. Sit your bottom back as if you are sitting in a chair, feet flat on the ground and knees bent to about a 90 degree angle. Place your hands on your hips or out in front of you, and angle your toes slightly outward.
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Step 3
Jump up, pushing through your heels. Use your whole foot to jump but be careful to land on your toes and then push your weight into your heels when landing.
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Step 4
Land in a squatted position--as if sitting in a chair--and make sure to sink into the squat before jumping again. Make sure your knees don't go over your toes and that your back is still aligned.
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Step 5
Jump squat for a set of 12 to 15 repetitions. Take a break for a drink of water and do a second set. You should feel the work you've just done in your quads and buttocks.










