Bounce to Squat

Instructions

1. Stand tall with your feet about hip-width apart.

2. Keep a soft bend in your knees.

3. Do two small hops on both feet in place.

4. After the second hop, lower immediately into a squat.

5. Bend your knees and hips at the same time.

6. Push through your feet to come back up.

7. Reset and repeat.

Common Compensations

• Do not land stiff-legged.

• Do not let your knees cave inward.

• Do not collapse your chest forward.

• Do not rush from the hops into the squat so much that you lose balance.

• Do not let your heels lift during the squat.

Extra Info

• You should feel your quads, glutes, calves, and core working.

• You should feel light during the hops and controlled during the squat.

• You should not feel sharp pain in the knees, hips, ankles, or back.