bodyweight drop jump squat

TARGET: glutes

EQUIPMENT: body weight

SECONDARY: quadriceps, hamstrings, calves

1. Stand with your feet shoulder-width apart.
2. Lower your body into a squat position by bending your knees and pushing your hips back.
3. Jump up explosively, extending your hips, knees, and ankles.
4. While in mid-air, quickly bring your feet together.
5. Land softly on the balls of your feet and immediately drop back into a squat position.
6. Repeat for the desired number of repetitions.