Curated Action
Track & Field / Sprinting

Bodyweight Squat Oscillation

A bodyweight squat oscillation involves descending under control to full squat depth, performing small pulses in the loaded bottom position, then standing back up to lockout while maintaining upright torso posture and keeping knees tracking over toes.

14 sec
0:00 / 0:14
Video byKP Sports Performance
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How to JUMP HIGHER | Repetitive Plyometrics | Vertical Jump Training At Home

Coaching notes

Squat down to parallel, pulse up halfway, return down for 2 to 3 oscillations, then stand back up to lockout.

Practice settings

Sets
2
Reps
8 reps
Rest
30 sec
Est. duration
14 sec
PlyometricsQuadsMuscle Activation

Movement sequence

  1. Squat down to parallel, pulse up halfway, return down for 2 to 3 oscillations, then stand back up to lockout.

What to check

  • Descend under control to full squat depth
  • Perform 2 to 3 small pulses in the loaded bottom position
  • Maintain upright torso posture and keep knees tracking over toes

Common mistakes

  • Avoid allowing heels to lift off the floor during the bottom pulses.

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