Build Powerful legs in leaps and bounds: A jumping warm up can instantly make your legs stronger, say scientists in England. Men squatted nearly 18 pounds more after doing depth jumps– hopping from a bench to the floor and then immediately leaping vertically.

“The jumps alert your nerves, helping you recruit more muscle fibres during your next activity,” says study author Paul Comfort. Try four depth jumps 4 minutes before squatting.

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Comfort, P., & Kasim, P. (2007). Optimizing squat technique. Strength and Conditioning Journal, 29(6), 10-13.