Exercise guide
Swing And Hops
- Advanced
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This high-intensity plyometric movement combines a squat jump with a rhythmic arm swing to develop explosive power and full-body coordination. It effectively targets the lower body for power while engaging the core and shoulders to stabilize the dynamic momentum.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes turned slightly out.
- Engage your core and keep your chest lifted with your arms hanging naturally at your sides.
- Shift your weight slightly toward your heels to prepare for the squat movement.
How to do it
- Hinge at the hips and bend your knees into a quarter-squat while swinging your arms back behind your torso.
- Explosively drive through the mid-foot to jump vertically, swinging your arms forward and up to chest height as you ascend.
- Exhale forcefully during the jump and inhale as you land softly on the balls of your feet.
- Immediately descend into the next squat to maintain a continuous, rhythmic tempo.
Form checklist
- Land softly by rolling from the balls of your feet to your heels with knees slightly bent.
- Keep your spine neutral and avoid rounding your lower back during the swing phase.
- Ensure your knees track in line with your toes and do not cave inward.
- Maintain a tight core throughout the movement to stabilize the torso.
Pro tips
- Think of your arms as a pendulum; use their momentum to help pull your body upward during the jump.
- Focus on a rapid hip extension—snapping the hips forward—to maximize power output from the glutes.
Make it harder
- Increase the intensity by performing a tuck jump at the peak of the swing.
- Reduce the ground contact time to increase the plyometric demand on the calves and quadriceps.
Frequently asked
- What muscles does the swing and hops work?
- The swing and hops primarily targets the calves, glutes, and quadriceps, and also works the biceps, forearms, grip muscles, hamstrings, and triceps as secondary muscles.
- What equipment do you need for the swing and hops?
- The swing and hops requires no equipment — just your body weight.
- Is the swing and hops good for beginners?
- The swing and hops is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps