Squat Hop

Learn how to perform squat hops with video and instructions by SHOCK App trainer, Ashley Steele.

How to Squat Hop

Exercise Families: Cardio

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand in good posture with your hands together, feet shoulder-width apart, chin level, chest held high, and your back naturally arched.

  2. Push your hips back and down while allowing your trunk to angle forward approximately 20 degrees. Tighten your glutes, quads, and hamstring while driving your feet through the ground to spring your body upward toward the sky.

  3. Land softly as your body falls toward the floor returning to a squat position. Use the energy from the fall to rapidly recoil into your next jump. Repeat the jumping movement for the specified amount of time.

  4. You can swing your arms, performing arm-action to assist this movement. Increase the challenge by holding your hands together, not allowing your arms to move. This decreases momentum and demands more effort from your legs.

  5. If squat hops are too challenging or cause joint-discomfort you can elevate your heart rate performing one of our exercise alternatives.

Alternative Exercises:

Jump Squat  Speed Squat

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