Legs · Bodyweight
Forward Hop on a Padded Stool
How to do the forward hop on a padded stool, 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 tall behind a padded stool with your feet together. Bend your knees and hop forward up onto the stool, landing soft with bent knees, then step or hop back down and repeat with control.
- 1Quads and glutes loading to spring you forward
- 2Soft, quiet landings absorbed through bent knees
- 3Calves driving the push off the floor
Common mistakes
- Landing stiff-legged with locked knees
- Letting the knees cave in on takeoff or landing
- Hopping before you have stable footing
Muscles worked
The forward hop on a padded stool mainly works the quads and glutes, with the calves, upper abs, lower abs, hamstrings, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Hip FlexorsSupport
- Lower BackMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the forward hop on a padded stool 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.