Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Jumping Split Squat
2 sets · 10 reps · 40s rest · both sides
Explode from a split stance and switch or reset softly. Do 10 reps per leg, keeping the front knee tracking over the toes.
Steps
Start in a stable split stance.
Lower into a controlled split squat.
Drive through the front foot and jump.
Switch legs in the air or reset the same side.
Land quietly and regain balance before the next rep.
Cues
Soft landing.
Knee tracks toes.
Tall chest.
Common mistakes
Landing with the knee caving inward.
Rushing before balance is set.
Dropping into a painful depth.
2. ATG Jump Squat
2 sets · 10 reps · 45s rest
Squat as deep as you can control, then jump with full intent. Land quietly and avoid bouncing out of the bottom.
Steps
Stand in your natural squat stance.
Lower to your deepest controlled squat.
Keep heels grounded or use a small heel lift if needed.
Drive up fast and jump.
Land softly and reset before the next rep.
Cues
Control depth.
Jump tall.
Quiet feet.
Common mistakes
Forcing depth through pain.
Letting knees collapse inward.
Landing stiff-legged.
3. Bottom-Half ATG Squat
2 sets · 10 reps · 30s rest
Stay in the lower half of your squat and pulse with control. Keep tension through the feet, hips, and thighs without bouncing.
Steps
Lower into your deepest comfortable squat.
Rise only halfway up.
Lower back into the bottom with control.
Keep knees tracking over the toes.
Stand tall after the final rep.
Cues
Stay low.
No bounce.
Even feet.
Common mistakes
Turning the pulse into a bounce.
Shifting all weight into the toes.
Losing knee alignment near the bottom.
4. ATG Squat with Hip Thrust
2 sets · 10 reps · 30s rest
Move from a deep squat to standing, then finish with a strong glute squeeze and hips fully extended. Keep the ribs stacked over the pelvis.
Steps
Set your feet in a comfortable squat stance.
Lower into a controlled deep squat.
Drive through the whole foot to stand.
Finish by squeezing glutes and extending the hips.
Reset posture before the next rep.
Cues
Deep then tall.
Glutes finish.
Ribs stacked.
Common mistakes
Overarching the low back at the top.
Letting the knees cave inward.
Losing control to chase extra depth.
5. Single-Leg Split Squat Pulse
2 sets · 10 reps · 35s rest · both sides
Hold the bottom range of a split squat and pulse 10 times per leg. Use support if balance limits clean knee tracking.