- Start by lying on a bench with your foot on a plate or low box.
- Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
- From this starting position, slowly lower your hips back down to the starting position.
- Stand with your feet slightly wider than shoulder-width apart and hold a pole overhead, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- Narrow your stance while in the air, and land softly. Go directly into another rep.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, tap the floor, then engage your core and jump up explosively.
- Bring your feet mostly together, tap your toes back to the floor, then bring your feet back their original width.
