The Zero-Equipment Launchpad

Mechanism · Protocol Notes

Who needs weights when you've got the ground beneath your feet and a healthy disregard for your knee cartilage? Just kidding — sort of. This explosive lower-body movement requires absolutely nothing but your own flesh and bones and a willingness to leave the earth's surface repeatedly.

Cross your arms over your chest like you're a vampire who just woke up in a coffin. Plant your feet at shoulder width with your noggin up and spine straight — we're not slouching here, this isn't a couch. This is your launch configuration.

Keeping your back neutral and chest proud, sink into a deep squat as you inhale, descending until your upper thigh region is parallel to the floor or even lower. Think of your legs as coiled springs storing up energy, because that's exactly what's about to happen.

Now — and this is the fun part — press primarily through the balls of your feet and EXPLODE upward, launching yourself into the air as high as you possibly can. Your thigh muscles are the coiled springs releasing all that stored power. Exhale forcefully during the airborne phase, because nothing says athletic like grunting while briefly achieving flight.

The moment your feet reconnect with terra firma, immediately drop right back into the squat and blast off again. No dilly-dallying between reps — this is meant to be rapid-fire. Repeat for however many repetitions your program dictates, and enjoy that lovely shaky-leg feeling that follows. Your front thigh muscles will be writing their memoirs after this one.