semi squat jump (male)

How to do it

1. 1Stand with your feet shoulder-width apart.
2. 2Bend your knees and lower your body into a squat position.
3. 3Jump explosively, extending your hips and knees while swinging your arms for momentum.
4. 4Land softly on the balls of your feet and immediately go into the next repetition.
5. 5Repeat for the desired number of repetitions.