Pop Squats

Introduction

Pop Squats, sometimes called "alternating jump squats," are a dynamic exercise combining plyometrics and lower body strengthening. The movement consists of alternately jumping between a wide-stance squat position and a feet-together position, creating a fast, continuous rhythm. This exercise is ideal for HIIT circuits as it maintains an elevated heart rate while working leg muscles.

Muscles Worked

Quadriceps are the primary drivers of the squat and impulse. Glutes activate during descent and ascent phases. Adductors and abductors work during wide/narrow foot transitions. Calves contribute to each jump. The core stabilizes the torso throughout the fast movement.

Step-by-Step Execution

1. Starting position: Stand with feet together.
2. Squat jump: Jump while spreading feet beyond shoulder width and immediately descend into a squat (thighs parallel to floor).
3. Touch the floor: Advanced option—touch the floor with one hand between feet at the bottom.
4. Feet-together jump: Jump to bring feet together, rising to standing position.
5. Fast pace: Chain wide-narrow jumps at high cadence without pausing.

Recommended HIIT Protocol

• Intervals: 30 sec on / 15 sec off x 6-8 rounds.
• Tabata: 20 sec on / 10 sec off x 8 rounds.
• Circuit: Alternate 20 pop squats with other exercises in a 5-movement circuit.
• Descending: 20-16-12-8-4 reps with 15 sec rest between each.

Safety and Common Mistakes

• Knees over toes: In squat, knees should not excessively pass beyond toes.
• Straight back: Don't round the spine in the low position.
• Soft landing: Cushion each jump by bending the knees.
• Consistent depth: Maintain consistent squat depth despite fatigue.

Variations

• No-jump pop squats: Walk feet wide/narrow for reduced impact (beginners).
• Floor-touch pop squats: Touch floor at each squat for more depth.
• Banded pop squats: Resistance band around thighs for more abductor work.
• 180° pop squats: Add a 180° rotation at each jump (advanced).

Target Audience

Pop Squats suit all levels with speed and depth adaptation. Versatile exercise for weight loss, leg strengthening, and cardiovascular conditioning in an accessible HIIT format.