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How To Do A Sit To Hop With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SIT_TO_HOP.jpg" } }, "headline":"How To Do A Sit To Hop With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Sit To Hop With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SIT_TO_HOP.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we’re excited to teach you about powerful, effective exercises that you can do from your own living room. In this article, we’ll show you a move that builds on the squat—one of the most popular lower-body moves in the fitness world. You can do this exercise anywhere you have something comfortable to sit on. It’s called the sit to hop.</p> <p>To perform the sit to hop, stand in front of your couch or chair. Hinge at the hips and lower yourself to briefly sit on the couch. Press hard through your heels to stand and jump straight upwards. Land softly then go directly into another repetition. </p> <p>The sit to hop shares many benefits with the squat including: increasing lower-body strength, improving flexibility, and even boosting your testosterone levels to help you build muscle mass. The advantage of the sit to hop is the explosive leap. This addition to the squat will fire your quads and glutes especially hard.</p> <p>For beginners, we suggest starting out with the sit to stand before moving on to the sit to hop. Stand in front of your couch and lower yourself down until you’re seated. For the sit to stand, you simply press through the heels to stand back up rather than adding that extra jump. This will help you to establish good form and start to build lower body strength so you can take on the sit to hop later.</p> <p>When you’ve mastered both of these moves, try the jump squat. For this move we ditch the chair, so find a place to stand comfortably. Bend your knees and hinge at the hips to drop into a squat. Stop once you’ve gone as far as you can or until your thighs are parallel with the ground. Like you did for the sit to hop, push through your heels to stand and leap straight upwards. Again, land softly on the knees and drop right into the next repetition. When you get rid of the chair to sit on, you’ll need to do much more to keep yourself stable and balanced. This is going to demand more work from the muscles throughout your entire body.</p> <p>For now, let’s learn how to do the sit to hop with perfect form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand directly in front of a couch or chair.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-LR-1.jpg" class="img-fluid" alt="sit-to-hop-1"> </picture> <li>Push your butt back, bend your knees, and bring your arms up in front of you. Lower yourself until you’re seated on the chair. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-LR-2.jpg" class="img-fluid" alt="sit-to-hop-2"> </picture> <li>Rock your body forward slightly and use that momentum to begin to stand. Once you’re off the chair, jump straight upwards and bring your arms down to your side.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-LR-3.jpg" class="img-fluid" alt="sit-to-hop-3"> </picture> <li>Land softly with a slight bend in the knees, then immediately drop into the next repetition.</li> <li>Continue until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As you sit down, place more of your weight on your heels than your toes, but don’t allow yourself to lose balance. Lean your torso forward and keep your abs tight so you remain stable even with your weight mostly on your heels.</li> <li>Inhale as you sit down then exhale as you hop. Maintaining a good breathing rhythm helps you stay focused on your form and gets the blood pumping to your muscles.</li> <li>When you hop, point your toes so that you can land softly on the balls of your feet. This will ensure that you don’t hurt your knees.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-LR-4.jpg" class="img-fluid" alt="sit-to-hop-4"> </picture> <li>Always make sure that your knees are tracking directly over your toes as you sit—not wobbling inward or outward. Your femur bones should always point in the same direction as your toes The knee joint is only meant to go in one direction, so if your knees aren’t stable you risk injury. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-LR-5.jpg" class="img-fluid" alt="sit-to-hop-5"> </picture> <li>Don’t allow your back to round or arch as you sit down. Think about pushing your butt backwards and keeping your head and torso tall to keep your body in the proper alignment. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/sit-to-hop-LR-6.jpg" class="img-fluid" alt="sit-to-hop-6"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>As with all the exercises we teach you, form is crucial for getting great results and keeping yourself injury-free. While doing this exercise, please be sure to follow the cues we’ve offered here. If you find that you are losing form during a set, it’s okay to slow down the pace or stop, reset, and start again.</p> <p>Beginners, as we mentioned earlier, may want to scrap the hop from this move and start out with the simple sit to stand instead. Once you’ve got the form down for the sit to stand, try increasing your pace and intensity. You’ll build up lower body strength with this move which will prepare you for the more challenging variations to come.</p> <p>As you reach an advanced level, you’ll be ready to tackle the jump squat. The squat is a powerhouse move in and of itself, but adding that extra explosive jump takes the benefits of this exercise to the next level.</p> <p>Now that you know how to do the perfect sit to hop, why not try it out for yourself? Add a set to your next workout or do a few repetitions before you sit down for dinner at night.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jump-squats/">Jump Squats</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sit-to-stand/">Sit To Stands</a>.</p> </section> </article>

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