Legs · Bodyweight
Alternate Foot Hopscotch
How to do the alternate foot hopscotch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Gait
- Mechanic
- Compound
How to do it
Hop in a hopscotch pattern, alternating between landing on two feet apart and a single foot together. Stay light and springy, keeping a quick steady rhythm as you switch foot positions.
- 1Stay light on the balls of your feet and feel your calves spring
- 2Keep your core braced for balance on the single-foot landings
- 3Hold a steady, bouncy rhythm through the pattern
Common mistakes
- Don't land flat or heavy on your feet
- Avoid locking your knees on landing
- Don't let your knees cave inward as you hop
Muscles worked
The alternate foot hopscotch mainly works the calves, with the quads, glutes, and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate foot hopscotch 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.