Squat hops or jumps are a great way to tone up your calves, glutes, hamstrings, core, and quadriceps. Not only do they build leg muscles, but they also help other muscles groups in the body to grow. In this video Mobiefit Fitness Icon, Shruti Kerni shows you an advanced level of squat hops – kneeling dumbbell squat hops. But if you are a beginner, start out with simple bodyweight squats, slowly progressing towards incorporating a hopping/ jumping movement in the exercise.

Start by getting down on your knees. Next step is to jump in the air till you land on your heels. This simple move is enough to ignite your glutes and quads, and at the same time keeping your core engaged. As squat hops help build muscle, they also aid in burning excess fat. Do 2 sets of 15 reps each. As you progress by adding dumbbells, increase 3 sets of 15 reps each.  However, before you get anywhere near jumping, a word of caution. People with rheumatoid arthritis and knee pain should refrain from performing these exercises. As a precautionary measure for others, wear kneecaps and protective gear wherever necessary while exercising.

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