Squat wide and narrow alternating ► squat variation / jack squat

Individual work

Stand wide (more than shoulder width), feet facing forwards, arms supported on the hips, folded on the chest/behind the head or in front at chest height, bend the knees slightly (more than 90 degrees in the knee joint), small jump and bring the legs together to a narrow (almost upright) stance, cushion the jump slightly and bend the knees again slightly in a flowing movement as you land (approximately the same angle as before), open the legs again to the starting position with another small jump.

Attention:
Land and hold the position with your whole foot on the floor. Keep your back straight at all times.

Lighten:
Do not lower your body too low (greater angle in the knees); smaller jumps (open your legs less).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands); larger jumps (open your legs more); lower basic position (bend your knees more, squat).

1 weight vest/weight disc/(medicine) ball/sandbag/1-2 dumbbells ► Make the exercise more difficult (additional weight)