Legs · Bodyweight
Mini Squat Hop
How to do the mini squat hop, 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 feet hip-width apart and drop into a shallow quarter squat. Explode up into a small hop, landing softly back into the mini squat to absorb the impact. Stay light on your feet and repeat in a quick, springy rhythm.
- 1Your quads and calves loading the hop and absorbing the landing
- 2A springy bounce off the balls of your feet
- 3Soft, quiet knees and ankles cushioning each landing
Common mistakes
- Landing stiff-legged or with a loud thud
- Dropping into a deep squat between hops
- Letting your knees cave inward on landing
Muscles worked
The mini squat hop mainly works the quads and calves, with the glutes and hamstrings assisting.
- QuadsPrimary
- CalvesPrimary
- GlutesSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the mini squat hop 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.