Strengthen Legs with Hop Into Front Squat

Hop Into Front Squat

Rep Range

8-20

Hints

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.

Muscle Focus

Primary Muscles

Quads, Glutes, Adductors, Hip Flexors, Hamstrings, Calves

Secondary Muscles

Erector Spinae

Tertiary Muscles

Core