Square Hop

Description
This exercise involves hopping from one square to another in a specific pattern or sequence. It can be done on a physical grid or marked out on the ground. It is a fun and challenging way to improve agility, coordination, and balance.
Muscle Group
Equipment Required
Square Hop Instructions
- Stand with your feet shoulder-width apart and your arms at your sides.
- Jump forward with both feet, landing on the balls of your feet.
- Jump back to your starting position.
- Jump to the right with both feet, landing on the balls of your feet.
- Jump back to your starting position.
- Jump to the left with both feet, landing on the balls of your feet.
- Jump back to your starting position.
- Jump diagonally forward and to the right with both feet, landing on the balls of your feet.
- Jump back to your starting position.
- Jump diagonally forward and to the left with both feet, landing on the balls of your feet.
- Jump back to your starting position.
- Jump diagonally backward and to the right with both feet, landing on the balls of your feet.
- Jump back to your starting position.
- Jump diagonally backward and to the left with both feet, landing on the balls of your feet.
- Jump back to your starting position.
- Repeat the sequence for the desired number of repetitions or time.
Square Hop Form & Visual
Square Hop Benefits
- Improves cardiovascular endurance
- Increases lower body strength and power
- Improves balance and coordination
- Can be done anywhere with minimal equipment
- Can be modified to increase or decrease intensity
Square Hop Muscles Worked
- Quadriceps
- Glutes
- Calves
- Hamstrings
- Core muscles
Square Hop Variations & Alternatives
- Diagonal Square Hop
- Single Leg Square Hop
- Backward Square Hop
- Lateral Square Hop
- Double Square Hop