Switching Hop
Jump, switch, repeat! This dynamic exercise builds agility, coordination, and lower body strength. Feel the burn with every hop!
The Switching Hop mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Switching Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Switching Hop Variations and Alternatives
How to do the Switching Hop
1. Begin in a standing position with your feet shoulder-width apart.
2. Start by bending your knees slightly to get into a semi-squat position, ready for a jump.
3. Push off the ground with both feet and jump upwards.
4. While in the air, switch the position of your legs: bring the front leg to the back and the back leg to the front, as if doing a scissor kick.
5. Land softly on the balls of your feet, with your knees slightly bent to absorb the impact.
6. Immediately jump again, switching your legs in the air once more.
7. Continue the exercise by alternating the legs with each hop, ensuring that you are keeping a steady rhythm and maintaining balance.
8. Count each switch as one rep and aim to perform the exercise for a set number of reps or a specific time interval.
9. As you get more comfortable with the exercise, increase the speed and height of your jumps to intensify the workout.
Remember to engage your core throughout the movement for stability, and focus on maintaining a good form to prevent injuries. Warm up before beginning the exercise and cool down afterwards to help with muscle recovery.
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Switching Hop FAQs
What muscles does the Switching Hop work?
The Switching 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 Switching Hop?
None. The Switching Hop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Switching Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Switching Hop variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Single Lateral Foot 4-Cone Hop, Single-Leg 4-Way Hop and 90-To-90 Switch.
Training calculators
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