Step by step instructions, muscle activation and variants for the Mini Squat Hop.
The Mini Squat Hop is a low-impact plyometric exercise that combines a shallow squat with a small vertical hop, building lower body power and cardiovascular endurance. The reduced squat depth makes it accessible for beginners or as a warm-up movement while still activating the quadriceps, glutes, and calves.
Common mistakes content is coming soon.
The Mini Squat Hop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.