Legs
Pop Squats
A squat where your feet pop in and out: jump out wide into a low squat, touch the floor, then jump your feet back together. It's leg strength and cardio in one.
- Works
- Quads, glutes, inner thighs, calves
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet together and your hands at your chest.
- 2Jump your feet out wide and land in a low squat, toes turned out a little.
- 3Reach one hand down toward the floor, only as far as your chest can stay up.
- 4Jump your feet back together, stand tall, and go again.
Cues
- Land soft, with your knees bent.
- Push your knees out over your toes.
- Chest up when you reach down.
Common mistakes
- Landing with straight legs. Bend your knees as you land so your legs soak up the impact.
- Knees caving in. Push them out in line with your toes.
- Rounding forward to touch the floor. Sit your hips lower instead, and reach only as far as your back stays flat.
Easier
Tiff's version steps out wide instead of jumping.
Harder
Sink lower into each squat, or go faster while keeping every landing soft.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between pop squats and jump squats?
In a jump squat your feet stay in the same spot and you jump straight up. In a pop squat you jump your feet out wide into a squat and back together, so the wide stance brings in your inner thighs.
