Mountain Hop
Explosive full-body workout! Mountain Hop strengthens core, improves agility, and torches calories. A dynamic twist on the classic plank.
The Mountain Hop is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Mountain Hop Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Mountain Hop Variations and Alternatives
How to do the Mountain Hop
Start in a push-up position with your arms straight and hands placed slightly wider than shoulder-width apart.
Keep your body in a straight line from your head to your heels.
Engage your core to stabilize your body.
Bend your knees and jump both feet forward towards the outside of one of your hands, landing softly on the balls of your feet.
Immediately jump your feet back to the starting push-up position.
Then quickly jump your feet toward the outside of the opposite hand.
Continue alternating the side you jump towards after each rep.
Maintain a smooth and continuous motion throughout the set, keeping your pace steady and controlled.
Adjust the speed based on your skill level, but aim to keep the hops quick and agile.
Remember to breathe evenly throughout the exercise and keep your back flat and head in a neutral position.
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Mountain Hop FAQs
What muscles does the Mountain Hop work?
The Mountain Hop mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Mountain Hop?
None. The Mountain Hop is a bodyweight exercise, so you can do it anywhere.
Is the Mountain Hop a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Mountain Hop go on?
It belongs on push day in a push/pull/legs routine.
What are some Mountain Hop variations and alternatives?
Similar exercises include the Froggy Climber, Grasshopper Push-Up, Forward Half Plyo to Arm Top Raise and Mountain-Climber Burpee.
Training calculators
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