Moves/Sumo Drop to Hop

Sumo Drop to Hop

ID: 177

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Neutral ribcage — avoid flaring ribs as you descend.
  2. 2. Full foot contact with the floor — heel, arch, and ball stay grounded.
  3. 3. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  4. 4. Break at hips and knees simultaneously to initiate the descent.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.