Mountain Hops
Mountain Hops Exercise Description
Mountain Hops are a bodyweight, plyometric drill performed from a high-plank position, using quick two-foot hops to drive the heart rate up while challenging trunk stability. The movement emphasizes the anterior core (rectus abdominis and obliques), hip flexors, and lower-leg musculature, while the shoulders and serratus anterior stabilize the shoulder girdle. Executed well, it reinforces a neutral spine and steady pelvis under dynamic lower-body motion. Because the hands stay planted, it also builds endurance in the wrist, elbow, and shoulder stabilizers common to plank-based training. Keep the hops light and controlled to reduce impact and maintain consistent rhythm.
- Muscle Groups: Calves
- Target Muscles: Gastrocnemius - Medial Head, Soleus
- Assisting Muscles: External Obliques, Iliacus, Psoas Major, Rectus Abdominis, Rectus Femoris
- Stabilizing Muscles: Extensor Carpi Ulnaris, Serratus Anterior, Trapezius - Lower Fibers, Triceps Brachii - Medial Head
- Body Area: Lower Body
- Body Parts: Legs, Lower Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Ankle Plantar Flexors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Calf, Inner Calf
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Mountain Hops Exercise
‘- Start in a high plank: hands under shoulders, fingers spread, arms straight, and forearms vertical.
– Create a long line from head to heels; lightly brace the abdomen and glutes to maintain a neutral spine.
– Press the floor away so the shoulder blades stay stable (no chest sagging); keep the neck long and gaze slightly ahead of the hands.
– Feet together on the balls of the feet, heels elevated.
– Hop both feet forward under the hips with soft knees, keeping hips low (avoid piking).
– Immediately hop both feet back to the strong plank without letting the low back arch.
– Land quietly on the balls of the feet each time; absorb with ankles, knees, and hips.
– Breathe steadily—exhale as you hop forward, inhale as you return to plank.
– Keep movement centered: ribs down, pelvis level, and shoulders stacked over wrists throughout.
– If needed, step the feet in and out instead of hopping to maintain form.
Mountain Hops Tips
‘- Place your hands directly under your shoulders with fingers spread and arms straight to set a strong high-plank base.
– Lightly brace your abdomen and glutes to keep a long, neutral line from head to heels.
– Actively press the floor away so your shoulder blades stay stable and your chest doesn’t sag.
– Keep your neck long and gaze slightly ahead of your hands to maintain alignment.
– Start with your feet together on the balls of your feet and your heels elevated.
– Hop both feet forward under your hips with soft knees, keeping your hips low and avoiding a pike position.
– Immediately hop both feet back to a solid plank without letting your low back arch.
– Land quietly on the balls of your feet and absorb with your ankles, knees, and hips to keep the hops light and controlled.
– Breathe steadily—exhale as you hop forward and inhale as you return to plank, keeping ribs down, pelvis level, and shoulders stacked over wrists.
– If needed, step your feet in and out instead of hopping so you can maintain proper form.
Mountain Hops Beginner Introduction
Mountain Hops are a fast-paced bodyweight drill performed from the top of a pushup, blending jumping footwork with strong core engagement. The body remains supported on the hands while both feet leave and return to the floor together in short, springy hops, turning a familiar plank-style position into a cardio-focused challenge. Effort rises quickly, with the midsection working hard to limit sagging, shifting, or arching as the legs move.
Because the legs travel rapidly while the torso stays organized, the abs, side abs, hip flexors, and lower legs play a key role in guiding the motion. At the same time, the shoulders, the muscles along the rib cage, and the smaller stabilizers around the wrists and elbows contribute to steady upper-body support. The pattern emphasizes light, quiet contacts with the ground, a steady rhythm, and a long, streamlined body from head down to the feet. Plank-style workouts often feature this movement to build both conditioning and staying power in the supporting joints and core during continuous, bouncing action.