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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

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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