Legs · Bodyweight
3 Point Standing Hops
How to do the 3 point standing hops, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on one leg with a slight bend in the knee and your hands ready for balance. Perform small, controlled hops in three directions, forward, to the side, and back, returning to center after each. Stay light on the foot and keep the hops crisp before switching to the other leg.
- 1Stay light and springy through the foot and ankle
- 2Brace your core to keep your hips steady on each landing
- 3Land soft and absorb each hop through the knee
Common mistakes
- Do not land flat-footed or with a stiff knee
- Avoid letting your standing knee cave inward
- Do not lose balance by hopping too far
Muscles worked
The 3 point standing hops mainly works the calves, with the quads, glutes, lower abs, obliques, hamstrings, and tibialis anterior assisting.
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the 3 point standing hops for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.