Squat Hops
This leg exercise mainly works your quads, hamstrings and glutes, with help from your adductors and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Squat Hops
Begin in a squat position with your feet hip-width apart and toes pointed forward. Place your hands together in front of you for balance. Lower your body into a squat, pushing your hips back while keeping your chest lifted. From this deep squat, explosively push through your heels and jump off the ground. Land softly back into the squat position, absorbing the impact with your legs, and immediately prepare for the next hop.
Common mistakes
It's crucial not to let your knees buckle inwards during the squat or jump. Make sure your landings are soft and controlled, which helps reduce stress on the knees. Maintain a straight back and elevated chest, avoiding any forward hunching.
Breathing
Inhale as you descend into the squat. Exhale with force as you hop into the air. Upon landing, take another breath in, readying yourself for the subsequent rep.
Muscles worked
Primary Muscles
Quads, Hamstrings, Glutes, Calves, Hip Flexors
Secondary Muscles
Adductors, Erector Spinae
Tertiary Muscles
Core
