Bodyweight Pop Squat
Explosive power meets squat! Pop squats build lower body strength and agility. Get ready to jump!
The Bodyweight Pop Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Pop Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Bodyweight Pop Squat Variations and Alternatives
How to do the Bodyweight Pop Squat
Start in a standing position with your feet a little wider than shoulder-width apart and toes slightly pointed outwards.
Lower your body into a squat position by bending your knees and pushing your hips back as if you are about to sit on a chair. Keep your back straight, chest up, and knees tracking over your toes. Go down until your thighs are at least parallel to the floor.
From the bottom of the squat, explode upwards with as much force as you can, jumping into the air. Your entire foot should leave the ground, and you should extend your legs fully during the jump.
As you land, absorb your landing by going directly into the squat position to cushion the impact. Aim to land on the balls of your feet first before settling back down with your heels on the ground. Make sure you maintain good form and control throughout the landing to avoid any knee injuries.
Resume the starting position and prepare for the next repetition.
Repeat the exercise for the desired number of reps and sets, taking care to maintain form and explosive power with each jump.
Remember to warm up before beginning the workout and cool down afterward. Also, consider starting with basic squats if you are new to exercising to build foundational strength before adding the plyometric jump.
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Bodyweight Pop Squat FAQs
What muscles does the Bodyweight Pop Squat work?
The Bodyweight Pop Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Pop Squat?
None. The Bodyweight Pop Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Pop 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 Bodyweight Pop Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Pop Squat variations and alternatives?
Similar exercises include the Basketball Shot Jump, Body Throw, Bodyweight Squat Pulse and Bodyweight Slow to Explosive Squat.
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