Legs · Bodyweight
Jog and Drop
How to do the jog and drop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Jog lightly in place, then drop quickly into a low squat or plank position before popping back up to continue jogging. Repeat the jog-to-drop cycle at a brisk pace to spike your heart rate and prime the whole body. Land softly each time you drop.
- 1Feel your legs and core absorb each quick drop
- 2Stay light and springy through the jog
- 3Brace your core as you drop and rise
Common mistakes
- Don't crash into the drop with stiff joints
- Avoid letting your back round on the way down
- Don't let your pace stall between drops
Muscles worked
The jog and drop mainly works the quads, with the lower abs, glutes, hamstrings, calves, upper abs, obliques, hip flexors, and tibialis anterior assisting.
- QuadsPrimary
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Upper AbsSupport
- ObliquesSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- TricepsMinor
- Mid ChestMinor
- Lower BackMinor
- AdductorsMinor
Kovo programs the jog and drop 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.