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Calves · Intermediate

Square Hop

Two-foot multidirectional hopping drill tracing a square to train rhythm, agility, and landing control.

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Square Hop demonstration

Exercise overview

Training details

CalvesQuadricepsGlutesCore

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Mark or imagine a small square on the floor and stand at one corner with the feet together.
  2. 02Hop forward to the next corner and land softly on both feet.
  3. 03Continue sideways, backward, and sideways again to trace the square.
  4. 04Keep each contact light, the knees softly bent, and the trunk balanced.
  5. 05Complete the assigned rounds, then reverse the direction.

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Variations

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

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Alternatives

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

Comparable substituteJumping JacksComparable substituteJump RopeComparable substituteSquat JumpComparable substituteBox JumpComparable substituteAlternating High-Knee HopComparable substituteJump Rope Single Leg

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