Forward Hops

Forward Hops


This exercise involves jumping forward with both feet together and landing on the balls of your feet. It is a plyometric exercise that helps to improve explosive power and agility.

Muscle Group

Equipment Required

Forward Hops Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Jump forward as far as you can, landing softly on the balls of your feet.
  3. Immediately jump forward again, repeating the movement for the desired number of reps.
  4. Rest for 30 seconds to 1 minute between sets.

Forward Hops Form & Visual

Forward Hops

Forward Hops Benefits

  • Improves explosive power and speed
  • Increases lower body strength and endurance
  • Enhances balance and coordination
  • Engages multiple muscle groups including quads, glutes, hamstrings, and calves
  • Can be easily modified to increase or decrease difficulty
  • Provides a cardiovascular workout

Forward Hops Muscles Worked

  • Quadriceps
  • Hamstrings
  • Calves
  • Glutes
  • Core

Forward Hops Variations & Alternatives

  • Backward Hops
  • Lateral Hops
  • Single Leg Hops
  • Box Jumps
  • Depth Jumps