Squat, then send it. Pure lower-body power.
Absorb every landing with bent knees. Stiff legs at landing is how you get hurt.
Adding a jump to the squat converts strength into power: the quads drive the explosive extension out of the hole while the glutes fire the hips open to send you airborne. The landing matters just as much, loading the same muscles eccentrically as they absorb the impact into the next rep. It earns its place as the simplest plyometric there is, building the rate of force that heavy squats alone do not train, with zero equipment required.
Around a quarter to half squat is the power sweet spot for most reps. Sinking to full depth slows the switch from down to up and bleeds off the explosiveness. Dip, rip, land, repeat.
Only after bodyweight versions are crisp and your landings are quiet. Even then keep loads light, because heavy jump squats punish the spine and slow the movement to the point where the power benefit disappears.
Toes touch first, knees bend to swallow the impact, and it sounds quiet. Knees caving inward or a flat slapping landing are red flags. If you cannot land softly late in a set, the set is over.
