Wide Mountain Hop
Explosive cardio! Hop your feet outside your hands, alternating sides. A full body burner that builds strength and gets your heart racing.
The Wide Mountain Hop is a compound exercise that mainly works the chest and triceps, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Wide Mountain Hop Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Wide Mountain Hop Variations and Alternatives
How to do the Wide Mountain Hop
Begin in a standard push-up position with your hands wider than shoulder-width apart.
Ensure your body forms a straight line from your head to your heels, engaging your core and glutes to maintain stability.
From this position, explosively hop your feet forward and to the outside of one of your hands, keeping your hands firmly on the ground.
Jump back to the starting push-up position.
Immediately perform another hop, this time bringing your feet forward and to the outside of your opposite hand.
Continue alternating sides with each hop, maintaining a quick and seamless transition between hops.
Focus on landing gently with each hop and using your leg and core muscles to generate power for the movement.
Repeat the sequence for the desired number of repetitions or for a set duration.
Note: Maintain proper form throughout the exercise to prevent injury and to get the most benefit from the movement.
---
Wide Mountain Hop FAQs
What muscles does the Wide Mountain Hop work?
The Wide Mountain Hop mainly works the chest and triceps, with help from the quads and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Wide Mountain Hop?
None. The Wide Mountain Hop is a bodyweight exercise, so you can do it anywhere.
Is the Wide 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 Wide Mountain Hop go on?
It belongs on push day in a push/pull/legs routine.
What are some Wide Mountain Hop variations and alternatives?
Similar exercises include the Ape Traverse, Mountain Hop, Push-Up 3-Point Hop and Sit-Up to Mountain Hop.
Training calculators
Work out the numbers behind your training before your next session.