Core · Bodyweight
Sit-up to Mountain Hop
How to do the sit-up to mountain hop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Lie on your back and perform a full sit-up, curling all the way up. As you reach the top, roll forward and plant your hands to drive into a plank, then drive your knees toward your chest in a quick mountain hop. Return to the floor and repeat the sit-up to mountain hop sequence at a brisk, controlled pace. Keep your core braced through the whole transition.
- 1Your abs pulling you up through the sit-up
- 2Your hip flexors and core driving the knee hops
- 3A continuous burn through your midsection across the whole sequence
Common mistakes
- Throwing your arms to fling yourself up in the sit-up
- Letting your hips sag when you hit the plank
- Rushing so sloppily that your form falls apart
Muscles worked
The sit-up to mountain hop mainly works the upper abs, lower abs, and hip flexors, with the obliques, quads, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- QuadsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Lower BackMinor
- GlutesMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the sit-up to mountain hop 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.