1. Get Killer Quads
Do you want legs to rival a gladiator? Pop squats work your adductors, glutes, hamstrings and quads all at the same time. The exercise also helps increase your strength and endurance while boosting agility. For the best results, superset pop squats with other legs exercises like dumbbell squats, lunges or leg extensions. Aim for a goal of four sets of 20 repetitions each. Some people prefer to incorporate pop squats into a cardio workout. When you do this, do as many pop squats as possible within 45 seconds between cardio exercises. Whether you count repetitions or watch a clock, keep moving through the designated session to maintain your target heart rate.
2. Explode Into Shape
Now that you know the benefits of pop squats, you probably want to do know how to do them. Start in a standing position with your legs and back straight. Brace your abs and jump upward into the air. When you land, spread you legs and into a wide squat position. Jump back into the air and land in your starting position. Focus on doing these quickly without resting between pop squats.
3. Pop Squats are a High Intensity Plyometric Exercise
Plyometric exercises use explosive techniques like jumping or running. This type of exercise increases your muscle's power by forcing the muscle to reach maximal strength in the shortest amount of time possible. Athletes like baseball players use plyometric exercise to increase their swing power and the speed of pitches. Plyometric exercises train the neuromuscular system to respond faster.
4. Increase Stress on Muscles
Researchers are just beginning to study plyometric exercises and the benefits to the body, but they do know plyometric exercises increase the amount of stress put on the body. When it comes to pop squats, the increased stress helps build and tone your legs faster. It's also the reason that people with bad knees, ankles or low backs should not attempt pop squats. You also need to wear supportive footwear to avoid rolling your ankle when you land.
5. Wait for Results
You may pop off four sets of 20 pop squats without feeling a thing. Before you boost your other activities or add another set, wait for a day. Even fitness gurus feel the pain and aches in their legs the morning after doing pop squats. If you are just beginning to exercise, start with one set and slowly increase your sets to allow your body to adjust to the new level of fitness.
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