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Quadriceps · Beginner

Pop Squat

Jumping squat-jack variation that opens from feet together into a controlled full squat before returning.

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Pop Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCardio

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet together and arms ready for balance.
  2. 02Jump your feet outward into a squat stance and land softly.
  3. 03Descend immediately into a full controlled squat with your hips below knee height or your deepest safe depth.
  4. 04Drive upward and spring your feet back together as you stand.
  5. 05Continue with quiet landings and full knee and hip control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionAlien Squat Jump

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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