双脚与肩同宽站立。下沉至全深度深蹲——臀部后移、胸部抬起、脚跟落地——然后通过全脚掌发力，向上爆发跳起，腿部在空中完全伸展。落地时用脚掌前部轻柔承接，膝盖弯曲以缓冲冲击力，然后直接下沉回到下一个深蹲姿势。每次重复（rep）都是一个完整周期：深度深蹲（deep squat）、最大高度（height）、受控落地（controlled landing）。
动作：股四头肌（quads）、臀大肌（glutes）、腘绳肌（hamstrings）、小腿三头肌（calves）
呼吸（Breathing）：下蹲时吸气，跳起时爆发性呼气。
常见错误：下蹲幅度过浅为了尽早起跳，落地时腿部僵硬发出砸地的声响，并且在起跳或落地时让膝盖向内塌陷。
降低难度：将跳起动作缩小为低跳或踮脚尖起身，而不是完全离开地面——或者先通过以下动作建立深度和力量：（原文未完）深蹲（Squats） and 高蹲（High Squats）.
加大难度：在每次发力前，底部位置稍作停顿，或直接进行下一个动作跳跃收膝（Jump Knee-Tucks） or 跳跃箭步蹲（Jumping Lunges）.
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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
