An explosive lower-body movement that builds power and speed. It targets the quadriceps, glutes, and calves while significantly elevating the heart rate for metabolic conditioning.
Stand with feet shoulder-width apart, holding a dumbbell firmly at chest height. Engage your core and keep your shoulders retracted with a proud chest.
1. Lower into a squat until thighs are parallel to the floor.
2. Explosively jump upward by driving through your midfoot.
3. Land softly on the balls of your feet.
4. Immediately transition into the next rep.
5. Maintain an upright torso throughout.
1. Landing with locked knees.
2. Rounding the lower back.
3. Losing control of the dumbbell weight.
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