Pop Squat Twist: The Fun Way to Tone Your Body

The squat pop twist is a great way to add some challenge to your workout and reap the benefits of oblique-toning and butt-toning.

Whenever a new exercise appears on my feed, it’s tempting to try it.

Yes, I do that because I don’t want to bore myself halfway through my sets if I need to do another round of push-ups or bike crunches.

You can probably relate after months of working from home. 

The combination keeps things exciting, even the most basic exercises.

The squat pop twist is a particularly beneficial exercise.

The squat pop twist is essentially a jump-squat but with a twist.

This exercise requires you to do more than go up and down.

You will also do a twist each time you jump into the air.

Jump squats can be hard enough without additional effort, leaving your body sore for days.

This exercise adds cardio and strength to your obliques.

You’ll find it surprisingly enjoyable, and the impact is slightly less than traditional jump squats because you land more gently.

After just a few sets, you’ll notice a difference in your waistline and glutes.

What Is Pop Squat Twist?

How To Do Pop Squat Twist

Pop squats are a powerful bodyweight exercise that targets lower-body muscles such as the quads and glutes.

Like squat jacks, it alternates between a narrow or wide stance for each jump.

This can be used for power training or as a time- or rep-based exercise.

It is also useful in any other fat-loss or athleticism-focused workout.

How To Perform Pop Squat Twist

  • Standing with your feet hip-width apart, stand tall.
  • Keep your knees parallel to the ground by lowering down.
  • Turn your body 90 degrees to your right when you are jumping up.
  • Quickly tap your feet on the ground and jump again.
  • Returning to the center, squat down and repeat the reverse process.
  • Do the movements quickly.
  • Do three sets of 12 reps.
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Pop Squat Twist Advantages

How To Perform Pop Squat Twist
  1. Strengthens the quads and adductors as well as glutes and hamstrings.
  2. To maintain balance and upright posture, core strength is required.
  3. The cardiovascular challenge builds explosiveness, balance, and coordination.
  4. Requires no equipment.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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