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The Pop squat is a lower body exercise that primarily targets the quads, but also works the glutes, hamstrings and calves. This is a compound exercise which is well suited to intermediate lifters.




  • Stand with a low box or step in between your legs with your knees bent in a squat position.
  • Explode upwards with your legs and pop up onto the box with your legs together, cushioning your landing with your legs.
  • Pop back up by pushing through your legs and drop back down onto the ground with your feet on either side of the box, again cushion your landing with your legs by squatting down.
  • Throughout this movement, keep your back straight, core tight and arms in front of you for balance.

Leg Muscle Diagram.

Leg Muscles