All Fours Quad Stretch vs Freehand Jump Squat

Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.

Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.

Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Cross your arms over your chest.

With your head up and your back straight, position your feet at shoulder width.

Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.

Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.

When you touch the floor again, immediately squat down and jump again.

Repeat for the recommended amount of repetitions.