Jog And Drop

Muscles worked

Setup

1. Stand with your feet hip-width apart and your arms bent at 90 degrees by your sides.
2. Engage your core and maintain an upright posture with your gaze forward.
3. Ensure you have enough space to move your arms and drop into a wide stance.

How to do it

1. Begin jogging in place for four counts, lifting your knees toward your chest and landing softly on the balls of your feet.
2. On the fifth count, quickly drop into a deep squat by sending your hips back and widening your stance.
3. As you drop, touch the floor with one hand (alternating sides each rep) while keeping your chest up, then immediately explode back into the jogging rhythm.
4. Exhale forcefully during the drop and inhale during the jogging phase; maintain a fast, reactive tempo.

Form checklist

• Keep your weight in your heels during the squat drop to protect your knees.
• Maintain a flat back and proud chest when reaching for the floor; do not round your spine.
• Land softly and quietly on your toes during the jogging phase.
• Ensure your knees track over your toes and do not cave inward during the squat.

Pro tips

• Focus on the 'snap down'—the faster you transition from the jog to the squat, the more you engage your fast-twitch muscle fibers.
• Keep your core braced throughout the transition to improve balance and protect your lower back during the rapid level change.

Make it harder

• Incorporate a vertical jump immediately after the squat drop before returning to the jog.
• Increase the speed of the jog and reduce the interval between drops to keep your heart rate in the peak zone.

Frequently asked

What muscles does the jog and drop work?

The jog and drop primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the jog and drop?

The jog and drop requires no equipment — just your body weight.

Is the jog and drop good for beginners?

The jog and drop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps