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Today we are going to look at another plyometric exercise called the Squat Hop.
While it gets classified as a plyometric exercise, it is not truly one. It is more of an introduction to start you on your way to using more advanced plyometrics.
The reason it is not a true plyometric exercise is that you will only be performing a small hop instead of using as much force as you can when jumping.
Even though it does not fit the traditional definition of plyometrics, this exercise will still help you to develop explosive power and strength as it trains your cardiovascular system.
It does not matter if you are trying to build the explosiveness of your legs or you are looking to add definition to the lower body.
The Squat Hop can help you to achieve your goal.
In this article, we will cover how you perform the Squat Hop with image and video examples. A written step by step guide explaining exactly how you do the movement.
The equipment you will need. Different muscles that this exercise works. Also, the various benefits you get adding it to your training routine.
We will end the article with some different exercise you can use that work on the same muscle groups as this exercise.
If you have bad knees, you may want to skip this exercise.
Squat Hops How to Guide
Image Example
Step by Step Description
Step 1: Move your feet, so they are approximately shoulder width apart. Clasp your hands and hold them in front of your chest.
Step 2: Push your hips back and bend at your knees lowering your body into a squat. For best results with this exercise keep lower your body until the crease of your hip is below your knee.
Step 3: Push through your heels and raise your body from the lower squat position. When your body has risen to the quarter squat position (knees bent around 45 degrees), you need to perform a small hop. Your feet should come off of the ground by a few inches.
Step 4: When your feet land back on the floor immediately push your hips back and bend at the knees lowering into the next squat.
Repeat for the desired number of repetitions.
Low Hop Squat Variation
For the Low squat variation, you will alter the range of motion used.
Instead of raising your body up to a quarter squat position you will only go to parallel.
Once you reach around parallel that is when you perform the small hop.
High Squat Hop Variation
The High Hop squat is a more simple variation.
The range of motion is between the quarter squat (knees bent around 45 degrees)and the parallel squat (knees bent at 90 degrees).
You will begin with your knees bent at 45 degrees. Move your hips back and bend at the knees until they are at a 90-degree bend.
Now reverse direction and raise to the quarter squat and perform the small hop.
Equipment Required
Since these are a calisthenic form of training the only equipment you need is your body.
If you are looking for a way to make the exercise more challenging or would like to use it with progressive overload. Then a weighted vest is the best piece of equipment you can use.
Muscles Worked
The primary muscles this exercise focuses on are your Quadriceps, Hamstrings, and the Glutes.
The exercise also works your Calf muscles to a lesser extent.
Benefits
The exercise will help you to increase the explosive power in your lower body.
It works very well in a high-intensity interval training routine.
When used in an HIIT routine it will elevate your heart rate, making it an aerobic exercise. When doing this, you will be training your cardiovascular system.
Training Tips
Just like regular squats try not let your knees pass the tip of your toes. When you do there is a higher amount stress placed on the knees.
If you have knee problems, consult a health care professional before adding hop squats into your training program.
When you are rising from the bottom of the squat, have your weight balanced on the heels of your feet, not the toes.
Alternate Exercises
Pop Squats
The Frog Squat
The Alien Squat
Inclosing
Squat hops are a useful exercise to help condition your lower body while working on your cardiovascular system.
Since you do not need any equipment to perform them, they are useful to use on days when you cannot make it to the gym.
It is also a useful beginner exercise to start adding plyometrics into your training routine.
Before using this exercise, you should have a solid technique with the traditional body weight squat.
If you are planning to use the exercise with an HIIT training routine check out are free online HIIT Timer.
There is no registration required for you to using it.
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