Skip Nav

How to Do Squat Hop and Hold

Amplify Your Squats — and Your Booty Gains — With This Simple Exercise Move

Squats are one of the best ways to get those booty gains you've been working toward, but you can get to your goal a little faster with this version that's turned up just a notch.

Meet the "squat, hop, and hold." With the tiniest bit of plyo and a little bit of a hold, you'll intensify your squats and make even more progress toward your strength goals. Here's how it's done.

  • Start in a squat with your feet set slightly wider than your hips and your hands clasped loosely at your chest.
  • Maintain the posture of the squat as you hop your feet off the ground a few inches. Land softly on the ground and deepen the squat, keeping your weight on your heels.
  • Hold the deep squat for 10 seconds to complete one rep. Perform as many reps as you can for a full minute.
Image Source: POPSUGAR Photography / Kyle Hartman
Strength-Training Exercises That Require No Equipment
Squat Rack Mistakes to Avoid at the Gym
4-Move Bodyweight Ab Workouts
11 Best Bodyweight Exercises For Strength
10-Minute CrossFit Burpee Workout
Trainer's 10-Minute Ab Workout
11 Best Pilates Abs Exercises, According to Pilates Teachers
32 No-Equipment Ab Exercises You Can Do on a Mat
How to Do a Standing Trunk Rotation
Why Do You Need a Stable Core?
Trainer's Favorite Core Stability Exercises
The 10 Best Dumbbell Exercises to Build Leg Muscle
Latest Fitness
All the Latest From Ryan Reynolds