Step by step instructions, muscle activation and variants for the Alternating Hops.
Switching hops are a plyometric cardio exercise where you hop from one foot to the other in quick succession, landing softly and absorbing each impact through the ankle, knee, and hip. The continuous alternating pattern develops leg power, coordination, and cardiovascular endurance.
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The Alternating 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.