Standing 3-Point Hop
Improve balance & coordination with Standing 3-Point Hops! A fun plyometric exercise to boost agility and leg strength.
The Standing 3-Point Hop mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Standing 3-Point Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Standing 3-Point Hop Variations and Alternatives
How to do the Standing 3-Point Hop
3-Point Standing Hops
Positioning
Stand upright with your feet shoulder-width apart.
Engage your core and ensure your shoulders are relaxed.
Maintain a slight bend in your knees.
Movement
Choose a direction to hop (left, forward, right).
Use your arms for balance; bring them back slightly as you prepare to hop.
Jump off both feet, landing softly on one foot.
After landing, immediately prepare to hop in the next direction.
As you land, gently bend your knee to absorb the impact.
Continue hopping from one foot to the other in a triangular pattern (left, forward, right) for a set number of repetitions or time.
Focus on maintaining balance and control throughout the movement.
Tips
Keep your landings soft to minimize stress on your joints.
If you're new to this exercise, start with smaller hops before increasing distance and intensity.
Ensure that you maintain a steady rhythm to improve coordination.
Standing 3-Point Hop FAQs
What muscles does the Standing 3-Point Hop work?
The Standing 3-Point Hop mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Standing 3-Point Hop?
None. The Standing 3-Point Hop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing 3-Point Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing 3-Point Hop variations and alternatives?
Similar exercises include the Single Lateral Foot 4-Cone Hop, Single-Leg 4-Way Hop, Alternating Foot Hopscotch and Bodyweight Shift Bouncing.
Training calculators
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