Pop squats

How to do it

1. Set upFeet together, slightly squatted, hands at your chest.
2. MoveJump your feet out into a wide squat and touch the floor, then jump back to feet together.
3. Watch forLeaning forward to touch the floor. Sit down to reach it instead.

Easier or harder

Easier

Sumo squats: no jump.

Harder

Pop squat + double hop.

What it works

Muscles

Quads, Cardio, Glutes & hamstrings

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• In + out squat pulses
• Squat jumps
• Tuck jumps
• 1 squat + 1 squat jump
• Pop squat + double hop
• Jump squat + alternating crunch

In these workouts

• 30-Minute HIIT Workout
• Lower-Body HIIT Workout