Step by step instructions, muscle activation and variants for the Hopping Pendulum.
The Hopping Pendulum is a lateral plyometric exercise where you hop side to side in a pendulum-like arc, developing lower body power, coordination, and cardiovascular fitness. The swinging momentum challenges hip stabilizers, glutes, and calves while keeping the heart rate elevated.
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The Hopping Pendulum is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.