Square Hop

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

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Jump forward with both feet, landing on the balls of your feet.
  3. Jump back to your starting position.
  4. Jump to the right with both feet, landing on the balls of your feet.
  5. Jump back to your starting position.
  6. Jump to the left with both feet, landing on the balls of your feet.
  7. Jump back to your starting position.
  8. Jump diagonally forward and to the right with both feet, landing on the balls of your feet.
  9. Jump back to your starting position.
  10. Jump diagonally forward and to the left with both feet, landing on the balls of your feet.
  11. Jump back to your starting position.
  12. Jump diagonally backward and to the right with both feet, landing on the balls of your feet.
  13. Jump back to your starting position.
  14. Jump diagonally backward and to the left with both feet, landing on the balls of your feet.
  15. Jump back to your starting position.
  16. Repeat the sequence for the desired number of repetitions or time.

Square Hop Form & Visual

Square Hop

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