Super Squat is exactly what it says on the label - one movement pattern, escalated four ways. Jump squats bring the explosion, wide squats bring the volume, a 10-count hold brings the burn, and wide squat hold calf raises finish the job while your legs are still deep in it. Four exercises, one position, no mercy for the quads.

The sequence follows a smart fatigue curve. Jump squats come first because power belongs at the front of any session - the 5+ rep count is an invitation to do more while you still can. Wide squats follow, shifting the emphasis to the glutes and inner thighs through a full range of motion. Then the movement stops: the 10-count hold turns dynamic strength into isometric endurance, and the calf raises stack a moving contraction on top of a held one, forcing your calves to lift while your quads and glutes refuse to let you stand up. Each stage borrows fatigue from the one before it - that is what makes a bodyweight squat feel super.

Land your jump squats soft and sink straight into the next rep - the landing is part of the exercise, not a break from it. In the wide squats and holds, drive your knees out over your toes and keep your chest proud. During the calf raises, keep your hips pinned at depth; the temptation to rise a little with every rep is strong, and resisting it is the entire exercise.

One pattern, four ways, zero equipment. Super is earned, not given.

Make it Harder: Turn 5+ jump squats into 10 and double the hold.

Make it Easier: Swap jump squats for regular squats performed at speed.