Pop Squat: How to Perform, Benefits & Expert Tips  

The pop squat isn’t the most well-known exercise, and as a result of this, information about it is sparse at best. 

This has led to people performing the pop squat with poor form, reducing the effectiveness of the exercise ten-fold. This is why good form is so important.  

Let’s jump right into it and take a look at how to perform the pop squat, the benefits of the pop squat, and some expert tips to help you along the way. 

What is a Pop Squat? 

The pop squat is a dynamic bodyweight exercise that combines elements of a traditional squat and a plyometric movement.  

Also known as squat jumps or jump squats, the pop squat adds an explosive jump to the standard squat, making it a powerful and effective full-body exercise. 

There is some confusion about the “pop a squat meaning”, (pop a squat urban dictionary simply means take a seat), and this is why some people refer to this exercise as the pop a squat or cop a squat. 

This is perfectly fine, but the actual name for this exercise is the pop squat.  

Pop Squat Instructions 

How to: Pop Squat 

To perform the pop squat, follow these steps: 

  1. Start in a standing position with your feet shoulder-width apart, toes pointing slightly outward. You can use a pop a squat band to help you find your ideal foot placement. 
  1. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest lifted and back straight. 
  1. Once you’ve reached the bottom of the squat, explode upward, jumping off the ground as high as you can. 
  1. While in mid-air, quickly pull your feet together. 
  1. Land softly back into the squat position, absorbing the impact through your legs and maintaining proper form. 
  1. Immediately repeat the movement, performing consecutive pop squats for the desired number of repetitions or within a specified time. 


Cardiovascular Conditioning: Pop squats are a high-intensity exercise that gets your heart rate up, improving cardiovascular fitness and stamina. 

Lower Body Strength: This exercise targets your quadriceps, hamstrings, glutes, and calves, helping to build strength and power in your lower body. 

Explosive Power: The jumping element of pop squats enhances explosive power, which is beneficial for sports and activities requiring quick and powerful movements. 

Calorie Burn: Due to the combination of strength and cardio aspects, pop squats can contribute to calorie burning and fat loss. 

No Equipment Needed: Pop squats require no equipment, making them a convenient and accessible exercise that can be done anywhere. 

Common Mistakes  

While pop squats are effective, be mindful of these common mistakes to ensure safety and optimal results: 

  • Poor Form: Maintain proper squat form throughout the movement, avoiding rounding your back or letting your knees collapse inward. 
  • Lack of Control: Land softly and maintain control during the exercise to minimize the impact on your joints. 
  • Overtraining: Since pop squats are intense, avoid doing them excessively, especially if you’re a beginner. Allow adequate rest and recovery between workouts. 

Who’s The Pop Squat For? 

The pop squat is suitable for individuals who are already familiar with basic squatting technique and have no significant knee or joint issues. It can be beneficial for: 

  1. Athletes: The explosive nature of pop squats can enhance athletic performance in sports like basketball, volleyball, and track and field. 
  1. Fitness Enthusiasts: If you’re looking to add variety and intensity to your workouts, pop squats can be a great addition. 
  1. Fat Loss Goals: The combination of strength and cardio in pop squats can aid in burning calories and supporting weight loss efforts. 


To make the most of your pop squat workout, keep the following tips in mind: 

  1. Warm-Up: Prior to performing pop squats, warm up your muscles with dynamic stretches or light cardio to reduce the risk of injury. 
  1. Focus on Explosiveness: Emphasize the explosive jump during pop squats, aiming to achieve maximum height with each jump. 
  1. Control the Landing: Pay attention to your landing technique, keeping your knees soft and ensuring a smooth transition into the next repetition. 

Alternative Exercises for No Equipment 


Stand with your feet hip-width apart, bend at the waist, and let your upper body hang loosely. Gently rock side to side and bend your knees slightly for a lower back stretch. 

Supine Twist (Lower Back Stretch) 

Lie on your back, bring one knee to your chest, and then twist it across your body while keeping your shoulders flat on the ground. This stretch helps release tension in the lower back. 

Goblet Squat 

If you prefer a weighted squat variation without equipment, try the goblet squat. Hold a single dumbbell or a heavy object close to your chest and perform squats following the same technique as regular squats. 

Pop Squat – FAQs 

What Is A Pop Squat? 

A pop squat is a lower body exercise that primarily targets the glutes and quads. 

It is similar to a jump squat but alternates between a narrow and wide stance between each jump. 

What Are Russian Squats? 

A Russian squat is not officially a variation of squat, but most people refer to Russian squats as one-legged alternating squats.  

Are Wall Squats Effective? 

Yes, wall squats are effective for building mental discipline and muscular endurance.  

What Do Frog Squats Work?  

Frog squats, or the jump squat with heel tap, primarily work the quads and glutes.  

We hope our article has been able to help you! 

If you decide to include pop squats in your routine and follow everything we have talked about today, you will have a fantastic time.  

For more fitness help, feel free to head on over to MovingForwards

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