Stand with your feet shoulder-width apart.- Lower into a squat position with your thighs parallel to the floor.
- Explode upward, jumping as high as you can.
- Land softly back into the squat position.
- Repeat for the desired number of reps.
- Stand with your feet together.
- Step out to the side with one foot, lowering into a lunge position.
- Push back up to the starting position.
- Repeat on the other side, alternating lunges.
- Repeat for the desired number of reps.
- Stand in front of a sturdy platform or bench.
- Step up onto the platform with one foot, bringing your other leg up to meet it.
- Step back down with the same foot, followed by the other.
- Alternate legs with each step-up.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart and squat down.
- Jump forward as far as you can, landing softly in a squat position.
- Immediately jump again, continuing the motion.
- Keep your core engaged and your landings soft.
- Repeat for the desired number of reps.
- Start in a lunge position with one foot forward and the other back.
- Jump up, switching your legs in mid-air.
- Land in the opposite lunge position.
- Continue alternating lunges with each jump.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart.
- Lower into a squat position and hold for 2-3 seconds.
- Explode upward into a jump.
- Land softly and repeat the squat with a pause.
- Repeat for the desired number of reps.
- Stand with your feet together.
- Step back with one leg into a lunge position.
- Push back up to the starting position.
- Alternate legs with each lunge.
- Repeat for the desired number of reps.
- Stand on one leg with your other leg extended in front of you.
- Lower yourself into a squat position, keeping your extended leg off the ground.
- Push back up to the starting position.
- Repeat for the desired number of reps before switching legs.
- Start in a split squat position with one foot forward and the other back.
- Lower into a squat and then jump, switching legs in mid-air.
- Land softly and immediately repeat the motion.
- Alternate legs with each jump.
- Repeat for the desired number of reps.
- Start in a slight squat position.
- Jump to one side, landing on one foot with the other leg behind you.
- Jump to the other side, landing on the opposite foot.
- Continue alternating sides in a controlled manner.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell close to your chest.
- Lower into a squat position, keeping the dumbbell at chest height.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower yourself into a squat position, keeping your thighs parallel to the floor.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Stand in front of a sturdy platform or bench, holding a dumbbell in each hand.
- Step up onto the platform with one foot, bringing your other leg up to meet it.
- Step back down with the same foot, followed by the other.
- Alternate legs with each step-up.
- Repeat for the desired number of reps.
- Stand in front of a bench, holding a dumbbell in each hand.
- Place one foot behind you on the bench.
- Lower yourself into a squat position with the front leg, keeping your back leg on the bench.
- Push back up to the starting position.
- Repeat for the desired number of reps before switching legs.
- Stand with your feet together, holding a dumbbell in each hand.
- Step back with one leg into a lunge position.
- Push back up to the starting position.
- Alternate legs with each lunge.
- Repeat for the desired number of reps.
- Stand with one foot forward and one foot back, holding a dumbbell in each hand.
- Lower into a squat position, keeping your back leg straight.
- Push back up to the starting position.
- Repeat for the desired number of reps before switching legs.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Lower into a squat position.
- Explode upward into a jump, keeping the dumbbells at your sides.
- Land softly and immediately lower into another squa
- Repeat for the desired number of reps.
- Sit on a bench and hold a dumbbell between your feet.
- Extend your legs straight out in front of you, lifting the dumbbell.
- Slowly lower your legs back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower yourself into a squat position, keeping your thighs parallel to the floor.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower yourself into a squat position, keeping your thighs parallel to the floor.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell across your lower back.
- Lower yourself into a squat position, keeping your thighs parallel to the floor.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Sit on the leg extension machine and adjust the pad to fit your ankles.
- Extend your legs straight out in front of you, lifting the weight.
- Slowly lower your legs back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand on the platform of the hack squat machine with your shoulders under the pads.
- Lower yourself into a squat position, keeping your thighs parallel to the floor.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Sit on the leg press machine with your feet shoulder-width apart on the platform.
- Push the platform away from you, extending your legs fully.
- Slowly lower the platform back down towards your chest.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a kettlebell close to your chest.
- Lower yourself into a squat position, keeping the kettlebell at chest height.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet together, holding a kettlebell in each hand.
- Step forward with one leg into a lunge position.
- Push back up to the starting position.
- Alternate legs with each lunge.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding the end of a barbell close to your chest in a landmine setup.
- Lower yourself into a squat position, keeping the barbell at chest height.
- Push back up to the starting position.
- Keep your core engaged and your back straight throughout the movement.
- Repeat for the desired number of reps.
- Stand in front of a bench, placing one foot behind you on the bench.
- Hold a dumbbell in each hand or use bodyweight for resistance.
- Lower yourself into a squat position with the front leg, keeping your back leg elevated.
- Push back up to the starting position.
- Repeat for the desired number of reps before switching legs.
- Stand in front of a bench, placing one foot behind you on the bench.
- Lower yourself into a squat position with the front leg.
- Explode upward into a jump, keeping your back leg on the bench.
- Land softly and immediately lower into another squat.
- Repeat for the desired number of reps before switching legs.