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Forward Hops
Bodyweight plyometric jumps forward that target quads, hamstrings, glutes, and calves to build explosive power, agility, and conditioning; ideal for speed and endurance training.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Hamstrings, Glutes
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Calves
7/10Gastrocnemius
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, knees slightly bent, back straight, and core engaged.
- Swing arms back while bending knees further.
- Explosively drive arms forward and push off both feet.
- Jump forward landing on balls of feet.
- Bend knees and hips to absorb impact softly.
- Immediately reset and repeat the hop.
Coaching Tips
Form Cues
- Land softly on balls of feet
- Drive through toes explosively
- Keep core tight
- Align knees over toes
- Swing arms fully
Breathing
Inhale during arm swing and preparation, exhale forcefully during takeoff and landing.
Tempo
1-0-1
Range of Motion
From slight knee bend to full extension on takeoff, landing with knees bending to 90 degrees or more to absorb impact.
Safety
Safety Notes
- Warm up thoroughly before plyometrics
- Use shock-absorbing surface
- Start with small controlled hops
- Avoid if acute joint pain present
Spotting
No spotting required; exercise is self-supported with focus on controlled landings.
Common Mistakes
- Knees caving inward
- Hard flat-footed landing
- Rounded back
- Insufficient arm drive
When to Avoid
- Acute knee or ankle injuries
- Recent lower body surgery
Flexibility Needed
- Adequate ankle dorsiflexion for landing
- Hip flexion mobility
Build Up First
- Mastery of basic squat and jump form
- Comfort with bodyweight landings
Also known as
Forward Line Hops, Bounding Jumps
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