Back-Front Hop
Hop to it for better agility! Improve coordination and lower body strength with this simple, effective exercise.
The Back-Front Hop mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Back-Front Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Back-Front Hop Variations and Alternatives
How to do the Back-Front Hop
Front Hop-Back Hop
Positioning
Stand with your feet shoulder-width apart.
Keep your arms relaxed by your sides.
Engage your core and maintain a straight back.
Movement
Front Hop:
Bend your knees slightly and swing your arms back.
Propel yourself forward by pushing off the ground with your feet.
Land softly on your feet, absorbing the impact by bending your knees slightly.
Back Hop:
From the landing position, prepare to hop backwards by bending your knees again and swinging your arms back.
Push off the ground and jump backwards.
Land softly on your feet, again bending your knees to absorb the landing.
Tips
Focus on landing softly to protect your joints.
Keep your movements controlled.
Practice good form by maintaining your posture and engaging your core throughout the exercise.
Back-Front Hop FAQs
What muscles does the Back-Front Hop work?
The Back-Front Hop mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Back-Front Hop?
None. The Back-Front Hop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Back-Front Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Back-Front Hop variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Single Lateral Foot 4-Cone Hop, Single-Leg 4-Way Hop and Alternating Foot Hopscotch.
Training calculators
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