The jump squat is just the simplest concept for an exercise you take a weight and jump with it! I'm doing it with a kettlebell, here, but you can actually do it with any weight.

This one has been shown in studies to improve jump height AND running speed. That's not a huge surprise, since you are literally getting better at jumping with a weight in your hand, so that jumping without it becomes easier!

That said, there are some hidden things that make this move even more awesome. For one, the fact that you're holding the weight infant of you means it's an antiflexion movement. This means you need to keep your core upright as you jump, meaning all three parts of the triple extension are challenged!

Oh, and it's GREAT for endurance and cardio. You'll be gassed out in no time.

Plus, it teaches you to land softly. Make sure you're absorbing the impact by properly bending your feet and knees. And build up to heavier weights *slowly!

Using a weight below 30% of your bodyweight will help you to increase strength and explosiveness without the movement becoming slower and more grinding.

For added points, make this a drop set! Do as many weighted jump squats as you can with the kettlebell, then throw it on the floor and continue doing more jump squats. You'll feel an immense pump in the legs! You can even do air squats to finish.