Hop Into Front Squat
This leg exercise mainly works your quads, glutes and adductors, with help from your erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Hop Into Front Squat
Begin with your feet positioned between hip to shoulder-width apart, toes pointed slightly out. Place one hand on top of the other in front of you for balance. Initiate the movement by hopping forward and as you land, immediately descend into a squat. As you rise from the squat, hop backward to your starting position. This forward and backward hopping motion combined with the squat creates a rhythmic pattern. Ensure you land softly and transition smoothly between each phase of the movement.
Common mistakes
Avoid landing with locked knees; doing so can cause unnecessary stress on your joints. Ensure your knees remain aligned with your toes and do not cave inwards. It's crucial to maintain an upright posture throughout, avoiding any forward lean.
Breathing
Inhale as you prepare for the forward hop, exhale as you descend into the squat. Inhale again as you rise from the squat, and exhale as you hop backward returning to the starting position.
Muscles worked
Primary Muscles
Quads, Glutes, Adductors, Hip Flexors, Hamstrings, Calves
Secondary Muscles
Erector Spinae
Tertiary Muscles
Core
