- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position.
- Take a slow, lateral step to the right.
- Extend the left knee, and drive your weight into your right side.
- Flex your knee and lower your body.
- Push back to the starting position.
- Stand with your feet hip-width apart and place a barbell on the floor in front of you.
- Bend at the hips and knees to grasp the barbell with an overhand grip, positioning your hands just outside of your hips.
- Keeping your back straight and your core engaged, lift the barbell off the floor by extending your hips and knees.
- As you lift the barbell, pull your shoulders back and squeeze your glutes to fully extend your hips at the top of the movement.
- Stand with your feet shoulder-width apart and hold a barbell at your shoulders with an overhand grip.
- Step forward with your right foot and bend both knees to lower your body until your right thigh is parallel to the ground.
- Push off your right foot to return to the starting position.
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