The pop squat with side floor touch is a bodyweight plyometric conditioning exercise that pairs an explosive vertical squat jump with a lateral bend-and-reach to touch the floor on landing. It trains lower-body power through the jump while the alternating side touch adds a lateral, rotational core demand not present in a standard jump squat. It is commonly used in HIIT and circuit-style training to combine strength, agility, and cardiovascular work in a single movement.
Muscles Targeted
- Primary: Quadriceps, gluteus maximus
- Secondary: Hamstrings, calves
- Tertiary: Obliques, core stabilizers
Starting Position
Stand with your feet hip-width apart, weight balanced over the middle of your feet, arms relaxed at your sides. Keep a soft bend in your knees and your chest up, ready to drop into a squat and explode upward on the first rep.
Execution Steps
- Lower into a quarter-to-half squat, pushing your hips back and keeping your chest up
- Explode upward, extending your hips, knees, and ankles into a vertical jump, swinging your arms up for momentum
- Land softly with bent knees to absorb the impact, feet returning to roughly hip-width
- Immediately shift your weight to one side, hinging at the hips to reach the opposite hand toward the floor near your foot
- Push back to center and repeat the jump
- Reach to the opposite side on the next landing, alternating sides with each rep
- Continue for the desired reps or time, keeping a consistent rhythm between jump and touch
Form Cues
- Land quietly: absorb the impact through your ankles, knees, and hips rather than landing flat-footed and stiff
- Keep your knees tracking over your toes on both the jump and the lateral touch, avoiding inward knee collapse
- Brace your core before each floor touch to protect your lower back during the hinge
- Exhale on the jump and the touch, inhale as you reset between reps
- Keep the movement continuous but controlled - rushing the transition sacrifices landing mechanics
Common Mistakes
- Landing with locked or stiff knees: this transmits impact straight into the joints and increases injury risk. Land with bent knees every time.
- Rounding the lower back on the floor touch: reaching with a rounded spine instead of a hip hinge stresses the lumbar spine. Hinge at the hips and keep your back flat.
- Shallow squat depth: not squatting deep enough before the jump reduces power output. Drop to at least a quarter squat before exploding up.
- Letting the knee cave inward: valgus collapse on landing or during the lateral reach increases knee strain. Keep the knee stacked over the foot.
- Going too fast for your current control: rushing the tempo before you can land and reach with good form increases fall and injury risk. Slow down until the pattern is consistent.
Variations
- Basic jump squat: removes the lateral floor touch, isolating the vertical power component
- Squat jump with lateral shuffle: replaces the floor touch with a lateral shuffle step for a lower-impact agility option
- Skater hops: a lateral bounding variation that emphasizes single-leg power and lateral stability
- Plyo lunge: an alternating jumping lunge that trains unilateral lower-body power
- Burpee with lateral reach: adds a push-up and larger full-body component for higher conditioning demand
Tips for Progression
- Start with slower, controlled reps before progressing to continuous, fast-paced intervals
- Increase work duration (e.g., from 20 to 40 seconds) before shortening rest periods
- Add a light weighted vest once landing mechanics are consistently solid
- Increase jump height and reach depth gradually as explosiveness and control improve
Training Notes
Use the pop squat with side floor touch as a conditioning or power exercise in HIIT circuits or warm-up complexes, 2-3 times per week. Program it in 20-40 second work intervals with 30-45 seconds of rest, or 10-15 reps per side for a strength-conditioning set. Because it is a high-impact plyometric movement, place it earlier in a session while the legs are fresh, and avoid stacking it on days with heavy lower-body lifting.