Ready to sculpt those coveted Bari legs? In our Bari Moves for Killer Legs series, we’ll break down the moves that make the lower body magic happen. On the trampoline agenda this week? The beloved squat.

Trampoline Squat
This move is great for your butt, hamstrings, quads and leg stabilization.

We know, we know — you’ve done squats a million times. But get ready — adding the trampoline into the mix is the perfect way to shake up this traditional exercise. Regardless of whether or not you’re on a trampoline or the floor, remember these things about your squat form.

1. Start with your feet slightly wider than your hips. In this case, just as wide as the trampoline mat.

2. Simultaneously bend your knees, hinge at your hip and pull your abs in. This is the base of your squat, and the most important part. Your weight should be in your heels with your knees on top of your ankle and your abs pulled in so much that your back is at a flat diagonal. Feel your core pulling up and away from your thighs.

3. To straighten out your legs, press into your heels, squeeze your butt underneath you and pull your abs in a little deeper. It’s this simultaneous movement and focus of the weight in your heels that will help you feel the work in the back of your legs and butt. Transferring your weight to your toes will only have your work your quads and build muscle there. No, thanks!

Why squat on the trampoline?
Because the trampoline is an unstable surface, you have to constantly adjust your balance and weight distribution as you move to from the standing position to the bent knee position. While you’re checking in on that alignment, you’re working the small stabilization muscles of your legs along with the major, prime mover muscles.

Feel like you’ve mastered the trampoline squat? Kick it up a notch by adding a jump. Try to land your jump back in a squat position while controlling the bounce on the trampoline. You’ll get all the lower body benefits of the regular trampoline squat with an added cardio punch.

Want more Bari moves for killer legs? Catch up on last week’s move.