Wide Mountain Hop
Wide Mountain Hop Exercise Description
Wide Mountain Hop is a bodyweight, plyometric plank variation that blends core stability with quick, explosive footwork. From a high plank, you hop both feet forward to land outside your hands, then hop back to a strong plank—similar to a “frogger” or wide mountain climber pattern. This challenges the anterior core and hip flexors while the shoulders and upper body stabilize, and it drives heart rate for an aerobic effect. Maintain a neutral spine with shoulders stacked over wrists and a braced midsection throughout to keep the movement crisp and controlled. Land softly to manage impact and keep transitions smooth. ([fitkit.childrenshospital.org](https://fitkit.childrenshospital.org/fitness/vigorous?utm_source=openai))
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Gluteus Maximus, Rectus Femoris, Tensor Fasciae Latae
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Triceps Brachii - Long Head
- 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 Wide Mountain Hop Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread, body in a straight line from head to heels; brace the core and “press the floor away.” ([exrx.net](https://exrx.net/Aerobic/Exercises/MountainClimber?utm_source=openai))
– Hop both feet forward in one motion to land just outside your hands, knees bent and hips lowered into a brief squat-like position. ([fitkit.childrenshospital.org](https://fitkit.childrenshospital.org/fitness/vigorous?utm_source=openai))
– Keep chest lifted enough to avoid rounding; eyes down to keep the neck neutral.
– Hop both feet back to a strong plank, fully extending the hips and knees without letting the hips sag or pike. ([exrx.net](https://exrx.net/Aerobic/Exercises/MountainClimber?utm_source=openai))
– Breathe steadily; move with quiet, soft landings to control impact.
– Common form checks: ribs down (no arching), shoulders stacked over wrists, and level hips (no swaying).
– Make it easier: step one foot at a time to the outside of the hand and back instead of hopping. ([sweat.com](https://sweat.com/exercises/wide-mountain-climber?utm_source=openai))
– Further reduce difficulty by elevating your hands on a stable box or bench to decrease plank demand. ([library.theprehabguys.com](https://library.theprehabguys.com/vimeo-video/mountain-climber-slow/?utm_source=openai))
Wide Mountain Hop Tips
‘- Set up in a straight line from head to heels with hands directly under shoulders and fingers spread.
– Brace your core and “press the floor away” to create a strong, active plank.
– Keep shoulders stacked over wrists for all phases of the movement.
– Hop both feet forward together to land just outside your hands with knees bent and hips lowered into a brief squat-like position.
– Keep your chest lifted enough to avoid rounding, with eyes down to maintain a neutral neck.
– Hop both feet back to a strong plank, fully extending hips and knees without letting the hips sag or pike.
– Keep ribs down to avoid arching through your lower back.
– Maintain level hips without swaying side to side.
– Breathe steadily while you move.
– Aim for quiet, soft landings to help control impact.
– To make it easier, step one foot at a time to the outside of your hand and back instead of hopping.
– Further reduce difficulty by elevating your hands on a stable box or bench.
Wide Mountain Hop Beginner Introduction
Wide Mountain Hop is a fast-paced bodyweight move that builds on a straight-arm plank position while adding explosive lower-body action. The body shifts from a strong plank into a deep, wide crouch near the hands and then back again, using a quick jumping motion with both feet. This pattern challenges the abs and hip flexors to work hard as the legs move, while the shoulders and upper body create a steady base. Because the movement is repeated rapidly, it naturally raises the heart rate and brings an energizing, cardio-style feel.
Control and precision play a big role in this exercise. Smooth, quiet landings and a steady trunk help the motion feel athletic rather than sloppy. The shape of the plank, the alignment of the shoulders over the hands, and consistent breathing all contribute to a clean pattern. For a gentler version, the same pathway can be done by stepping one foot at a time instead of jumping, or by placing the hands on a secure box or bench so the plank position feels less demanding.