Legs · Bodyweight
Mountain Hops
How to do the mountain 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
- Flexion
- Mechanic
- Compound
How to do it
Start in a high plank with one foot drawn up toward your hands. Explosively hop to switch leg positions, driving the other knee forward while the first extends back. Keep a fast, springy rhythm and your hips low and level.
- 1Hip flexors and quads firing to drive each knee forward
- 2A braced core keeping your hips low and level
- 3Light, springy contacts off the balls of your feet
Common mistakes
- Letting your hips bounce high with each switch
- Landing heavy or flat-footed
- Letting your shoulders drift behind your hands
Muscles worked
The mountain hops mainly works the hip flexors, lower abs, and quads, with the upper abs, glutes, calves, obliques, hamstrings, and front delts assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- QuadsPrimary
- Upper AbsSupport
- GlutesSupport
- CalvesSupport
- ObliquesSupport
- HamstringsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the mountain 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.