Legs · Bodyweight
Deep Breathe Flaps Plyo Squat
How to do the deep breathe flaps plyo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet shoulder-width apart and arms at your sides. Take a deep breath and raise your arms out and overhead like flapping wings, then drop into a squat and explode upward into a small jump as you sweep the arms back down. Land softly and flow straight into the next breath and jump.
- 1Feel your glutes and quads drive the jump out of the squat
- 2Use the deep breath and arm sweep to set your rhythm
- 3Land soft through the balls of your feet and reset
Common mistakes
- Don't let your knees cave inward as you land
- Avoid landing with locked, stiff legs
- Don't round your back at the bottom of the squat
Muscles worked
The deep breathe flaps plyo squat mainly works the glutes and quads, with the hamstrings, calves, lower abs, front delts, and adductors assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- CalvesSupport
- Lower AbsSupport
- Front DeltsSupport
- AdductorsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the deep breathe flaps plyo squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.