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Squat hold hops

Exercise preview

Squat hold hops

Advanced30 secondsJumping

Muscles worked

QuadsGlutesCalvesHamstrings

You need

No equipment

How to do it

  1. Sink into a squat with your hands behind your head and your chest up.
  2. Staying at squat depth, bounce in small, quick hops on the balls of your feet - your feet leave the floor, but your hips never rise.
  3. Land soft and keep the rhythm going.
  4. Every instinct will tell you to stand up a little with each hop; the exercise is the argument between that instinct and your quads, and your quads need to win.

Exercise from Darebee, used under licence.