Forward Hop On A Padded Stool

Muscles worked

Setup

1. Place a stable, padded stool or plyo box on a non-slip surface.
2. Stand approximately 12-18 inches away from the stool with feet hip-width apart.
3. Maintain a tall posture with your core engaged and arms at your sides.

How to do it

1. Inhale as you quickly hinge at the hips and bend your knees into a partial squat, swinging your arms back to load the posterior chain.
2. Exhale forcefully as you jump forward and upward, swinging your arms forward to drive your momentum toward the stool.
3. Land softly on the center of the stool with both feet simultaneously, absorbing the impact by immediately entering a shallow squat.
4. Carefully step down one foot at a time to return to the starting position and reset.

Form checklist

• Land with your full foot on the stool, ensuring your heels are not hanging off the edge.
• Keep your knees tracking in line with your toes; do not let them cave inward upon landing.
• Maintain a proud chest and neutral spine throughout the flight and landing phases.
• Focus on a 'quiet' landing to ensure your muscles are absorbing the force rather than your joints.

Pro tips

• Focus on 'triple extension'—fully extending your ankles, knees, and hips simultaneously for maximum vertical and horizontal power.
• Brace your obliques and deep core during the landing to prevent your torso from pitching too far forward or losing balance.

Make it harder

• Increase the distance between your starting position and the stool to emphasize horizontal power and flight time.
• Hold a light medicine ball at chest height to increase the demand on your core and lower body stabilizers.

Frequently asked

What muscles does the forward hop on a padded stool work?

The forward hop on a padded stool primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the forward hop on a padded stool?

The forward hop on a padded stool requires no equipment — just your body weight.

Is the forward hop on a padded stool good for beginners?

The forward hop on a padded stool is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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