Pop Squat & Twist

How to: Pop Squat & Twist

Primary Muscles Used:Upper Legs, Glutes, Quads, Gluteals, Hamstrings

Exercise Families:High Intensity, Squat

Trainer:Kayla Itsines

1. Plant both feet together on the floor. This is your starting position. Bending slightly as your hips and knees, push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your torso remains as upright as possible.
2. Push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. At the same time, rotate your hips and lower body to the right and rotate your arms in the opposite direction to land with your torso facing forwards and your hips twisted to the right.
3. With a slight jump, unravel your torso to reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury.
4. Push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. At the same time, rotate your hips and lower body to the left and rotate your arms in the opposite direction to land with your torso facing forwards and your hips twisted to the left. Continue alternating between sides for the specified number of repetitions.