logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Pop Squat

through 2 votes
muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

Starting Position

  • stand upright
  • the feet are close to each other
  • hold the hands at the hips, stretch out the arms in front of you or use them to gain momentum

Correct Execution

  • jump up
  • place the feet a bit wider than shoulder width when you land
  • now go on to the squat without interrupting the motion
  • push back the butt and bend the knees quickly, until the thighs are parallel to the ground
  • stretch the legs and use the upward motion to jump back to the starting position
  • do several reps quickly
  • make sure that you land softly

tip for the workout

  • wrap weight cuffs around your ankles to make the exercise harder