Squat jumps, without the tuck, can help kids as young as 5 years old. The evidence suggests that a twice-a-week program for eight to 10 weeks beginning at 50 to 60 jumps a session will work.

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Squats benefits include strengthening the quadriceps, hamstrings, glutes and core. Learn how to do a squat and squat variations to reduce knee pain and tone butt.

If I did my 50 squat jumps after a leg workout then my breaks were more frequent, for obvious reasons. However, generally, I was doing 30 reps, taking a break, and then doing another 20 squat jumps.

You're going to squat down, [this is where] you are getting ready for the speed and that's where you jump. It's in the landing, you want to land with soft knees, not abrupt knees," said Winter.

Like squat jumps, frog jumps use explosive movement to develop lower-body stamina, power and strength. During the frog variation, you’ll tap your hands to the floor between your legs and, if you ...

1. Jump squats “Jump squats give you power and strengthen your glutes, which can help reduce overuse injuries like runner’s knee or IT band syndrome,” says Trujillo.