Hopping Pendulum
Swing into shape! This dynamic exercise improves balance, coordination & cardio with fun, pendulum-like hops .
The Hopping Pendulum mainly works the quads and calves / shins, with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Hopping Pendulum Muscles Worked
Primary
Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Secondary
Hamstrings; Glutes (gluteus maximus)
Hopping Pendulum Variations and Alternatives
How to do the Hopping Pendulum
Start in a standing position, with feet shoulder-width apart.
Cross your arms in front of your chest to maintain balance.
Begin by hopping onto your left foot and sweeping your right foot out to the side, slightly off the ground.
Quickly hop onto your right foot and sweep your left foot out to the side in a similar motion.
Continue hopping from one foot to the other in a pendulum-like motion, with each leg swinging outward.
Keep your core engaged and your upper body as still as possible to prevent unnecessary rotation or leaning.
Perform this exercise for a set duration or number of repetitions, maintaining a quick and controlled pace throughout.
Make sure to warm up properly before attempting this exercise and to land softly on your feet to prevent injury. Adjust the intensity by increasing the speed or duration of the hops.
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Hopping Pendulum FAQs
What muscles does the Hopping Pendulum work?
The Hopping Pendulum mainly works the quads and calves / shins, with help from the hamstrings and glutes & hips. The main muscles are the quadriceps femoris and gastrocnemius.
What equipment do you need for the Hopping Pendulum?
None. The Hopping Pendulum is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hopping Pendulum go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hopping Pendulum variations and alternatives?
Similar exercises include the Bodyweight Skipping, Jump-Rope, Lateral Line Hop and Penguin Step Stretch.
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