Freehand Jump Squat

Legs · Bodyweight

How to do it

Arms crossed on your chest, head up, back straight and feet at shoulder width. Squat until your thighs are almost parallel and **explode upwards**, jumping as high as you can; land softly with the knees bending to absorb it, and chain the next one. What this trains is speed, not endurance: **short sets with full rest**. The classic mistake is doing them tired and landing with a stiff knee, which is how aches accumulate without ever lifting a kilo.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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