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Mountain Hops

Step by step instructions, muscle activation and variants for the Mountain Hops.

MediumQuadricepsCore

About this exercise

Mountain Hops are a high-intensity plyometric exercise performed from a plank position, where you explosively hop both feet simultaneously toward your hands and then back out again in a rapid, continuous motion. The movement combines core stability with lower-body power and cardiovascular conditioning, making it an effective tool for metabolic circuits and athletic warm-ups.

How to Perform

  • Begin in a high plank position with your hands directly under your shoulders and your body in a straight line
  • Brace your core firmly and keep your hips level throughout the movement
  • Explosively hop both feet forward simultaneously toward your hands, landing softly on the balls of your feet
  • Immediately hop both feet back out to the starting plank position
  • Maintain a fast, rhythmic pace while keeping your hips from rising too high or sagging
  • Keep your shoulders stacked over your wrists and avoid letting your head drop
  • Continue for the desired number of repetitions or time duration

Muscle Activation

Primary
QuadricepsCore
Secondary
GlutesCalvesFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Mountain Hops

The Mountain Hops 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.

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