How to Do Squat Hops

Squat hops are an intense lower body exercise that will help you develop explosive leaping ability off two feet. By repeating the exercise frequently you will build lower body and core strength and will notice immediate gains in your vertical, acceleration, endurance, agility and reaction time.

Difficulty: Easy

Instructions

1. Stand with your feet shoulder-width apart. Lower yourself into a very low squat, with your back straight and feet fully on the floor.

2. Raise onto your toes and hop 2 or 3 inches into the air while maintaining your squat position. Repeat a number of times.

3. Leap out of your squat position on the final rep, exploding as high as you can into the air.

4. Repeat for a few sets.

Tips & Warnings

• Wear comfortable shoes with plenty of cushion to reduce the impact on your knees and legs.
• Holding a basketball or similar object in your hands in front of you may help with balance.
• Establish goals for yourself in terms of reps and sets. Start low at 3 sets of 10 and work up to 5 or 6 sets of 30.
• This exercise can have a negative impact on your knees and should not be done every day. Fatigue is normal, but if you experience swelling or joint pain in the knees, reduce use to once per week.

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