-Start with legs slightly wider than shoulder width

-Drop into a bodyweight squat

-As you hit the bottom of the squat, explode upwards into a jump while simultaneously tucking your knees into your chest midflight.  Remain tucked until the apex of your jump.

-Land on both feet, making sure your knees are not locked so as to avoid excessive strain upon your joints.  Collect yourself into the next rep as quickly but under control as possible.

Диаграмата показва най-натоварваните мускули при това упражнение.