Mini Hop Squat
Explosive lower body workout! Do mini hops to build strength, power, and endurance. A great cardio exercise with no equipment needed.
The Mini Hop Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Mini Hop Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius)
Mini Hop Squat Variations and Alternatives
How to do the Mini Hop Squat
Start by standing with your feet shoulder-width apart, with your toes pointing forward or slightly outward.
Begin by descending into a half squat position, by bending at your knees and pushing your hips back. Keep your chest up and back straight throughout the movement.
From the half squat position, propel yourself upward with a small jump off the ground. Ensure to maintain balance and land softly on the balls of your feet to avoid jarring your joints.
Upon landing, immediately go back into the half squat position to prepare for the next hop.
Repeat the mini squat hops for the desired number of reps or time duration.
Rest adequately between sets if you are doing multiple sets.
Tips: Keep the jumps low and controlled. This exercise focuses on quick movements and keeping the muscles under constant tension rather than achieving maximum height with each jump. Ensure to warm up properly before doing this exercise to avoid injury, as plyometric exercises can be demanding on the joints.
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Mini Hop Squat FAQs
What muscles does the Mini Hop Squat work?
The Mini Hop Squat mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Mini Hop Squat?
None. The Mini Hop Squat is a bodyweight exercise, so you can do it anywhere.
Is the Mini Hop Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Mini Hop Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Mini Hop Squat variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Arm & Hip Countermovement Jump, Double Jump-Squat and Cardio Single-Leg Forward Hop.
Training calculators
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