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Just competitive with jumping squats and considerably tougher (according to some). Start from a lunge position with one foot forward and one behind. Jump as high as possible and alternate legs suspended in the air landing with the opposite foot in the front. Perform 10-12 reps on each leg.

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The key to good glute activation is proper outline. Hands high, arms behind the ears, and weight on the heels around the entire routine. Squats performed with heels off the surface reduce glute activation and work primarily the quads in addition to putting excessive stress for the knees.

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