Swing & Hop
Swing into fitness with this dynamic exercise! Builds strength and coordination. Jump, hop, and feel the burn!
The Swing & Hop is a compound exercise that mainly works the quads and back, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Swing & Hop Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Swing & Hop Variations and Alternatives
How to do the Swing & Hop
Starting Position:
Stand with your feet shoulder-width apart.
Keep your knees slightly bent and your arms relaxed at your sides.
Initiate the Swing:
Bend slightly at your hips and knees, swinging your arms back behind you.
This is similar to preparing for a jump.
Jump Preparation:
As you prepare to jump, engage your core muscles.
Make sure your back is straight and your shoulders are down.
The Jump:
Swing your arms forward and jump explosively upwards.
Focus on landing softly, allowing your knees to bend to absorb the impact.
The Hops:
Upon landing, keep the movement fluid.
Quickly bounce back into a hop, using your arms to help propel you upwards again.
Aim to keep your jumps controlled.
Repetition:
Perform multiple repetitions of the swing and hop combination.
Start with a set of 5-10 swings and hops, gradually increasing as you gain confidence and strength.
Breathing:
Inhale as you swing your arms back and exhale as you jump and land.
Cool Down:
After completing your sets, perform some light stretches, focusing on your legs and arms to prevent stiffness.
Safety Tips:
Ensure you perform the exercise in a safe space with enough room to jump and land.
Pay attention to your form to prevent injuries, especially during the landing phase.
Swing & Hop FAQs
What muscles does the Swing & Hop work?
The Swing & Hop mainly works the quads and back, with help from the glutes & hips and core. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Swing & Hop?
None. The Swing & Hop is a bodyweight exercise, so you can do it anywhere.
Is the Swing & 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 Swing & Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Swing & Hop variations and alternatives?
Similar exercises include the Back-Leg Arm Swing Raise, Baseball Hit, Battle-Rope Split Jump and Bodyweight Invisible Equipment Swing.
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