Dial up your vertical power and enhance your metabolic capacity with these four squat-jump variations.

Very little compares to the squat jump for developing lower-body power, and whether your goal is to destroy your quads, spike your heart rate or increase your vertical hops, this move is the gold standard. Use these four moves to level up and reach new heights.

Level 1: Squat Jump to Stabilization

What goes up also must land, and this Level 1 move trains your neuromuscular system to efficiently absorb the impact as your body falls back to earth at a rate of 9.8m/s2. Here, jump height does not matter — it’s all about the landing.

Stand with your feet about shoulder-width apart, toes forward, arms at your sides. Bend your knees and hips to drop quickly into a shallow squat, then explosively extend your hips, knees and ankles to jump straight up into the air. Land softly and absorb the impact by lowering immediately into a shallow squat. Hold three to five seconds and check your form — knees aligned with your second/third toes, chest lifted, hips back, chin level with the ground. Then stand up, rest 30 seconds and repeat.