Hi, I'm Pauline and I'm back with another great plyo exercise. This exercise is called a squat hop. Now I'm going to do a couple variations, because depending on how you do it, if you have bad knees you might want to change it up. So I'm going to set the position. This is a very deep squat, so from the side you're actually just going to sit, as far as you can.
Now some people may have a hard time doing this, because their hip flexions may be a little bit tight. If you can't go that low, I'm going to need you to stay here, okay? But for now the advanced move we're gong to start right here and you're going to hop off your toe. Arms in the center and you're going to hop. Keep it short, abs in tight, and you're going to, as much as you can, keep your chest up.
To make it even more challenging, you're going to hop off your heel. All right, now again, bad knees you don't do this. Now if you're an athlete or you need more of a power move, you're going to do this same movement, except now hopping off your heel, okay? If you have bad knees, you're just simply going to come down this way and hopping off, as quick as you can.
Now the other variation would be traveling, moving forward. So what you would do is get into your deep and you're going to hop off your toe again, moving forward. On your heel, a little bit more challenging, but simply the same thing, come down in this position, you're going to hop off your heel.
Okay, so all the while you notice my knees are facing forward, so if you find that you're setting down and you're doing this, it's kind of hard to do anyway, because your body can't do that, unless you're twisted or turned in for position. So again, heel. Guys, this really takes strength in your quad's as well as your glutes and hamstrings. If you need power, this is a really great move for you and that's how you do your squat hops.