Pop Squat
The pop squat is a jump for the quads, done with bodyweight only. It also works the glutes and calves. On weyt.ai it counts toward Balance as Quads (minimum 10 sets per 30 days) and toward Routine, not your strength trend: high rep counts never count as a heavy lift.
At a glance
| Muscle group | Quads |
|---|---|
| Primary muscles | quads |
| Secondary muscles | glutes, calves |
| Equipment | Bodyweight |
| Logged as | Reps per set |
| Strength scoring | Counts for balance and consistency, not strength |
| Balance group | Quads · minimum 10 sets per 30 days |
| Strength standards | none (standards exist for barbell and dumbbell lifts with published norms) |
How weyt.ai scores it
- Balance: every logged set counts toward the Quads group, which needs at least 10 sets per 30 days for full credit.
- Strength: counts for balance and consistency, not strength. Core, isometric and conditioning work adds nothing to your volume, your best lift estimate or your PRs, even with added weight, so high rep counts never count as a heavy lift. It still counts fully for Balance and Routine.
- Routine: any session that includes it counts toward your weekly target, the 4-week consistency window and your streak.
Scoring is plain arithmetic, not AI: the same sets always give the same result. Read the method on the about page.
Also called
pop squats, squat pop, pop up squat
Log it under any of these names and weyt.ai files it under the same exercise, so your history never splits across spellings.
Related quads exercises
Everything else that counts as quads
Barbell Squat · Front Squat · Dumbbell Front Squat · Kettlebell Front Squat · Smith Machine Squat · Resistance Band Squat · Dumbbell Goblet Squat · Kettlebell Goblet Squat · Dumbbell Squat · Bodyweight Squat · Bulgarian Split Squat · Barbell Bulgarian Split Squat · Dumbbell Split Squat · Split Squat · Dumbbell Walking Lunge · Walking Lunge · Dumbbell Lunge · Barbell Lunge · Lunge · Reverse Lunge · Dumbbell Reverse Lunge · Dumbbell Lateral Lunge · Lateral Lunge · Step-Up · Dumbbell Step-Up · Leg Press · Hack Squat · Leg Extension · Sissy Squat · Pistol Squat · Wall Sit · Goblet Squat to Calf Raise · Hip Adduction Machine · Burpee · Burpee Broad Jump · Sled Push · Wall Ball · Medicine Ball Thruster · Sandbag Lunge · Box Squat · Pause Squat · Safety Bar Squat · Zercher Squat · Overhead Squat · Landmine Squat · Belt Squat · Pendulum Squat · Single-Leg Leg Press · Smith Machine Split Squat · Front-Foot-Elevated Split Squat · Reverse Nordic · Pulse Squat · Cable Hip Adduction · High Knees · Barbell Thruster · Dumbbell Thruster · Yoke Walk · Air Bike · Stationary Bike · Elliptical · Stair Climber · Walk