From tall standing on the balls of your feet, drop quickly into a quarter squat and freeze: feet flat, shins forward, knees tracking over the middle toes, chest up. No jump, just the landing shape found fast and held.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 6 reps, holding each landing for 2 silent seconds.
If loading the knee hurts, reduce the depth and speed, and see a clinician if the pain persists.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.