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Stand with your feet just outside shoulder-width apart, toes turned slightly out. Squat down with your weight in your heels, proud chest, knees tracking over toes, and a neutral spine. When you hit the bottom of your squat, squeeze your butt tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor. Land softly, then use the momentum from landing to go right into your next squat. That's one rep. If you’re training for speed and power, keep the reps and sets low (three to four sets of five or less reps, aiming for maximum height on each jump). For general conditioning as part of a bigger workout, aim for time (15, 30, even 45 seconds of squat jumps) paired with other bodyweight, cardio, or strength-based movements. 섯다 One factor in how many reps you should aim for: Your last squat jump should be just as tight as your first. Ryan says if your form starts to falter, that’s a good sign you’ve hit your max and it’s time to move on to another exercise. Change up the challenge: The key factor in making squat jumps easier or harder is changing the depth of your squat. “Deeper squats recruit more muscles, but shallow or quarter-squat depth allows for more athletic explosiveness and more efficient jumping,” Ryan says. For low reps, go deep, but if you’re aiming for AMRAP (as many reps as possible) in 30 seconds, stick to shallower squats for more lift off. The squat jump has two main perks: "It’s efficient at making your glutes, legs, and lungs burn after just a few reps,” says Ryan. Plus, the move " incorporates pure leg power into a conditioning move with just your bodyweight."