Half squat with a vertical jump

Media sentadilla y salto vertical con manos en la nuca


Stand straight, spread your feet at shoulder width apart and put your toes slightly out. Your hands should be behind your neck. Contract your pelvic floor and core while keeping your chest up.


Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. In a fast movement, make a vertical jump pressing mainly with your feet from your heels while you exhale. Absorbing the impact, land securely with your feet at shoulder width apart.

TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.