About this exercise
A beginner-friendly plyometric drill where you hop forward and then immediately hop back to the starting position, developing reactive leg power, calf strength, and basic coordination.
Front Hop Back Hop
Step by step instructions, muscle activation and variants for the Front Hop Back Hop.
EasyQuadricepsCalves
How to Perform
- Stand with feet together or hip-width apart, knees slightly bent
- Swing your arms back slightly to load the movement
- Hop forward with both feet, landing softly with knees bent to absorb the impact
- Without pausing, immediately hop backward to return to the starting position
- Maintain a quick, rhythmic tempo between front and back hops
- Keep your core engaged and your gaze forward throughout
- Continue for the desired number of repetitions
Muscle Activation
Primary
QuadricepsCalves
Secondary
GlutesCore
About the Front Hop Back Hop
The Front Hop Back Hop 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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