- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
- Continue for 30 seconds, then rest for 30 seconds.
- Modification 1: try a squat hop.
- Modification 2: squat in place as many times as you can for 30 seconds for a low-impact exercise.