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.

So at this point you’re upright on your shins with your hands still behind your head. “Then step into a squat position, do two jump squats, then hit the other side,” he says.

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.

Jump squat Squat jumps are a bodyweight exercise you can do anywhere to improve your agility and jumping power. You’ll work your core, abs, glutes, hamstrings, lower back, and more.

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 ...

Star Jump Squat With Plate Place a plate on the floor, and stand on the center of it. Jump your feet off the plate out wide, lowering down into a squat. Try to keep your weight back in the heels.