Mountain Hops
Mountain Hops Exercise Description
Mountain Hops (Jumping Mountain Climbers) are an advanced plyometric variation of the high plank that trains explosive lower‑body movement while demanding strong trunk and shoulder stability. From a solid plank, both feet hop forward together toward the chest, then hop back to the start, keeping the spine neutral and hips level. The movement challenges the anterior core (rectus abdominis, obliques, transverse abdominis) to resist lumbar extension and rotation, while the shoulder girdle (serratus anterior, rotator cuff, deltoids) stabilizes the scapulae and glenohumeral joints. Hip flexors drive the tuck, and the quadriceps and calves handle rapid deceleration and reacceleration. Expect a significant cardiovascular demand due to the continuous, full‑body nature of the exercise. Master a stable high plank, plank jacks, and standard mountain climbers before progressing to this explosive version to ensure control at the shoulders, trunk, and hips.
- Muscle Groups: Hips
- Target Muscles: Psoas Major
- Assisting Muscles: Gastrocnemius - Medial Head, Iliacus, Rectus Femoris
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Serratus Anterior, Subscapularis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Mountain Hops Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread, legs long.
– Press the floor away to lightly protract the shoulder blades; keep neck long.
– Brace the core (ribs down, pelvis neutral) to avoid low‑back sag.
– On the balls of your feet, explosively hop both feet forward toward the chest.
– Land softly with knees bent; keep hips low and level, heels light.
– Immediately hop both feet back to the strong plank without letting the belly drop.
– Keep shoulders stacked over wrists throughout; do not drift back.
– Breathe continuously; exhale on the hop-in, inhale on the hop-out.
– Aim for quiet, controlled landings; prioritize rhythm over range if form wavers.
– Regression: step one foot in, then out, alternating, instead of jumping.
Mountain Hops Tips
‘- Start in a solid high plank with hands under shoulders, fingers spread, and legs long.
– Press the floor away to lightly protract the shoulder blades and keep the neck long.
– Brace the core with ribs down and pelvis neutral to avoid low‑back sag.
– Stay on the balls of your feet and explosively hop both feet forward toward the chest together.
– Land softly with knees bent, hips low and level, and heels light.
– Immediately hop both feet back to a strong plank without letting the belly drop.
– Keep shoulders stacked directly over wrists throughout; do not drift back.
– Breathe continuously, exhaling on the hop‑in and inhaling on the hop‑out.
– Aim for quiet, controlled landings and prioritize rhythm over how far you hop if form starts to waver.
– Use the regression by stepping one foot in and out at a time instead of jumping when needed.
Mountain Hops Beginner Introduction
Mountain Hops (Jumping Mountain Climbers) are a dynamic, plank-based power move that blends jumping cardio with demanding core and shoulder stability. The body begins in a strong top-of-pushup position, then the feet spring forward toward the hands and rebound back again in quick, repeating bursts. This fast, tucked motion turns a static plank into an explosive drill that challenges balance, control, and full‑body coordination.
The exercise places heavy emphasis on the abs and side abs as they work to keep the midsection steady against arching or twisting. At the same time, the shoulders and muscles around the shoulder blades support the upper body, while the hip flexors snap the legs in and the thighs and calves handle the repeated landing and takeoff. Because the movement is continuous and uses so many areas at once, it often feels like both a strength and conditioning exercise. It is generally treated as an advanced progression for people already comfortable with regular planks and traditional mountain climbers.