A more advanced plyometric extension of the Air Squat is the Squat Jump.
Start with your feet underneath your shoulders and your hands by your side.
Hit the appropriate depth for your squat with your hands out in front.
Explode for the jumping phase pressing through the heels and then following onto your toes towards the final phase as your jump as you reach triple extension (extending your ankles, knees and hips).
Land softly going from the balls of your feet back to your heels and continuing for as many reps as is targeted.
Make sure that you master the Air Squat first before doing jumping squats. If you do find yourself off balance, you could consider investing in rings or a suspension system such as a TRX to help.
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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