Sit-Up to Mountain Hop
Core-burning sit-up meets explosive mountain climber! Boost cardio & strength with this full-body blast.
The Sit-Up to Mountain Hop is a compound exercise that mainly works the core and hip adductors (inner thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sit-Up to Mountain Hop Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Obliques; Glutes (gluteus maximus)
Sit-Up to Mountain Hop Variations and Alternatives
How to do the Sit-Up to Mountain Hop
Start by lying flat on your back with your knees bent and feet flat on the floor. Keep your hands behind your head, elbows wide.
Engage your core and perform a sit-up, raising your torso towards your knees.
As you reach the peak of the sit-up, use the momentum to transition into a squat position with your hands on the floor in front of you.
Kick your feet back so that you are in a plank position, keeping your body in a straight line from head to heels.
Immediately hop your feet back up towards your hands, landing softly in the squat position.
Explosively jump upwards into a mountain hop, extending your hips, knees, and ankles to get off the ground. Reach your arms overhead to add to the upward momentum.
Land softly back into the squat position, place your hands on the floor, and kick your feet back to return to the starting position for the next repetition.
Repeat the sequence for the desired number of repetitions and sets, maintaining form throughout each movement.
Remember to keep your core engaged during the entire exercise to support your lower back, and land softly after each hop to protect your joints.
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Sit-Up to Mountain Hop FAQs
What muscles does the Sit-Up to Mountain Hop work?
The Sit-Up to Mountain Hop mainly works the core and hip adductors (inner thighs), with help from the glutes & hips. The main muscles are the rectus abdominis and hip adductors.
What equipment do you need for the Sit-Up to Mountain Hop?
None. The Sit-Up to Mountain Hop is a bodyweight exercise, so you can do it anywhere.
Is the Sit-Up to Mountain Hop a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Sit-Up to Mountain Hop variations and alternatives?
Similar exercises include the Mountain Hop, Sit-Up Stand, Somersault Stand Up and Wide Mountain Hop.
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