Exercise guide
Mountain Hops
- Intermediate
- Compound
- Timed hold
- Waist
Mountain Hops are a high-intensity plyometric movement that builds explosive core power and cardiovascular endurance while challenging the stability of the shoulders and lower body. This exercise effectively integrates the entire anterior chain, requiring significant abdominal and oblique engagement to drive the legs forward.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Begin in a high plank position with your hands placed directly under your shoulders.
- Engage your core and glutes to create a straight line from your head to your heels.
- Position your feet hip-width apart, balancing on the balls of your feet.
How to do it
- Exhale and jump both feet forward toward your hands, bringing your knees toward your chest while keeping your hips relatively low.
- Inhale as you immediately jump both feet back to the starting high plank position.
- Maintain a quick, rhythmic tempo, ensuring your core remains braced to prevent your hips from sagging upon landing.
Form checklist
- Keep your shoulders stacked directly over your wrists throughout the entire movement.
- Land softly on the balls of your feet to minimize impact.
- Avoid letting your lower back sag or your hips pike excessively high during the transition.
- Keep your gaze slightly in front of your hands to maintain a neutral neck position.
Pro tips
- Focus on 'crunching' your lower abs to pull your knees in, rather than relying solely on your hip flexors.
- Actively push the floor away with your hands to engage the serratus anterior and stabilize the shoulder girdle.
Make it harder
- Increase the speed of the repetitions to maximize the metabolic demand and cardiovascular challenge.
- Perform the hops with your hands on an unstable surface, like a BOSU ball, to increase shoulder and core stability requirements.
Frequently asked
- What muscles does the mountain hops work?
- The mountain hops primarily targets the abs, calves, deltoids, hamstrings, and obliques, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the mountain hops?
- The mountain hops requires no equipment — just your body weight.
- Is the mountain hops good for beginners?
- The mountain hops is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Back Kick Heel TouchesBeginner · abs, calves, hamstrings, and obliques