Fitness Tips

The ‘Pop Squat Twist’ Sculpts Your Booty and Obliques at Once

Tehrene Firman

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Photo: Getty Images/wundervisuals

Anytime a new exercise pops up on my feed, I can’t help but try it. And yes, that’s definitely because if I have to bust out one more round of push-ups or bicycle crunches, there’s a solid chance I might die of boredom halfway through my sets. (Not to be overdramatic or anything, but after months of working out from home, you can probably relate.) Combination exercises, however, always keep things interesting, making the most basic exercises more challenging and exciting. And one in particular that’s especially beneficial is the pop squat twist.

A pop squat twist is essentially a jump squat with a twist. Instead of simply going up and down, this exercise has you doing a twist every time you burst into the air. Since jump squats are already hard enough on their own—leaving your booty sore for days!—adding something as simple as a quick twist ups the burn even more, giving you a burst or cardio and strengthening your obliques at the same time. It’s surprisingly fun, and it’s also slightly lower impact than a typical jump squat, as you’re landing more gently.

If you want to add an extra challenge to your workout routine—and reap some butt- and oblique-toning benefits in the process—give the pop squat twist a try. You’ll start to feel its effects in your waist and glutes after even a couple sets.

How to do a pop squat twist

  1. Stand with your feet hip-width distance apart.
  2. Lower down into a squat until your thighs are parallel to the floor.
  3. As you jump up, twist your body 90 degrees to the right.
  4. After quickly tapping your feet to the ground, jump again, rotating back to center.
  5. As you return to center, drop back down into a squat and repeat in the opposite direction. Try to do the movements in one swift motion.
  6. Complete 3 sets of 12 reps.

If you want to work on your squat form, this is the only video you need:

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