Work your abductors, adductors, quads, glutes and hamstrings with pop squats.

Pop squats on step - IMAGE - Women's Health and Fitness

How to

Begin by straddling a step.

Explode upwards and land with feet together and in a slight squat position on the step with soft knees.

Jump back out, straddling the step, and repeat.

NEXT: Bench jumps

Words and workout Tiffany Gaston, images by James Patrick