The squat jump trains explosive power in your legs similarly to a burpee, but is devoid of the plank and lowering portion. “You should work on exploding and landing softly,” instructs Summers. If you have any interest in getting better at burpees, mastering the squat jump can help. “One of the other reasons people don’t like burpees is because they aren’t efficient in their movement: They land in a standing position which takes more time to head back down to the floor. Practicing landing into a squat will help make those burpees faster,” says Summers.
- Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out, hands in front of your chest.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Jump as high as you can, swinging your arms down by your sides for momentum. Keep your back straight and chest lifted.
- Land with soft knees for 1 rep.