Pop Squat: How-to, Benefits & Variations
Pop squats combine a jump with a wide squat. Jump feet out, squat deep, tap the floor, jump back together. Builds power and cardio.
Pop Squat: How-to, Benefits & Variations
Women lose 3-5% of lean muscle mass per decade after 30. By perimenopause, the drop accelerates because estrogen directly influences muscle protein synthesis. The pop squat is one of the most effective exercises for fighting this decline.
Sophie Jones programs this movement because it targets the specific muscles and patterns that atrophy fastest. And the best part? You do not need a gym to do it.
Muscle Tone: Body By Band 5
Sophie Jones
How to Do Pop Squats
Stand with feet together, arms at your sides.
Jump your feet out wide while simultaneously dropping into a deep squat. Tap one hand to the floor between your feet.
Explode back up, jumping your feet together to return to the starting position.
Immediately jump back out into the next squat. The movement should be continuous and explosive.
Land softly on every rep. If the jumping is too much, step out into the squat instead of jumping.
Muscles Worked
Primary
Primary muscles
Main muscles targeted by the pop squat.
Secondary
Stabilizer muscles
Support primary movers and maintain joint alignment.
Why this matters in perimenopause
Women lose lean muscle mass from their 30s, accelerating during perimenopause as estrogen drops. Regular cardio training counteracts this by preserving cardiovascular capacity and fast-twitch muscle fibers.
Coach's Tips
"Drop out into the squat and tap down to the floor." That is Sophie Jones's cue. This detail makes the difference between an effective rep and a wasted one.
Sophie Jones
"Squeezing the glutes as you're driving yourself up." That is Sophie Jones's cue. This detail makes the difference between an effective rep and a wasted one.
Sophie Jones
"Make sure you're dropping nice and flat onto the feet." Safety is not optional. Sophie Jones emphasizes this in every set.
Sophie Jones
Reduce speed or range of motion until your body adapts.
Why This Matters for You
The pop squat directly addresses three perimenopause priorities: muscle preservation, bone loading, and metabolic health. Estrogen decline after 40 accelerates sarcopenia, the age-related loss of lean muscle that changes body composition, weakens joints, and slows metabolism. Resistance training is the strongest evidence-backed countermeasure.
A 2023 network meta-analysis of 19 RCTs involving 919 postmenopausal women found moderate-intensity resistance training 3 days per week significantly improved lumbar spine and femoral neck bone mineral density. The pop squat loads the exact skeletal sites and muscle groups that perimenopause targets first.
Variations & Modifications
Banded Pop Squats (Finisher Round 2)
mediumVariation of the pop squat that adds band resistance for increased muscle activation.
Banded Pop Squats (Finisher Round 1)
mediumVariation of the pop squat that adds band resistance for increased muscle activation.
Benefits
Elevates heart rate without equipment
The pop squat gets your heart pumping using only bodyweight. No treadmill, no bike. Just your body and floor space.
Burns calories efficiently
High-intensity bodyweight exercises create an EPOC effect. You continue burning calories for hours afterward.
Preserves explosive power
Fast-twitch muscle fibers decline faster during perimenopause. Explosive movements keep those fibers active and responsive.
Improves cardiovascular fitness in minutes
Short bouts of high-intensity exercise produce cardiovascular benefits comparable to moderate exercise lasting twice as long.
Common Mistakes to Avoid
Sacrificing form for speed
Sloppy reps stress joints without training muscles. Slow down until form is automatic.
Landing with stiff legs
Every landing should be soft, with bent knees absorbing the impact.
Not breathing rhythmically
Match your breathing to the movement. If you cannot catch your breath, slow down.
Skipping the cooldown
Walk for 2-3 minutes after to bring your heart rate down gradually.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
Burpee
Complements the pop squat by targeting related muscle groups and movement patterns.
Mountain Climbers
Complements the pop squat by targeting related muscle groups and movement patterns.
Jumping Jacks
Complements the pop squat by targeting related muscle groups and movement patterns.
Jump Squat
Complements the pop squat by targeting related muscle groups and movement patterns.
High Knees
Complements the pop squat by targeting related muscle groups and movement patterns.
Get pop squats in a guided workout
Access 3 workouts featuring this exercise, plus personalized plans from Dr. Wellls.
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