Legs · Bodyweight
Swing and Hops
How to do the swing and hops, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet shoulder-width apart and hinge at the hips to swing your arms back, then thrust your hips forward and add a small hop as you swing up. Land softly and flow straight into the next rep, driving the movement from your hips and glutes.
- 1Feel your hips and glutes power each swing and hop
- 2Keep your core engaged and shoulders packed as you hinge
- 3Land soft and absorb the hop through your hips
Common mistakes
- Avoid squatting the movement; hinge at the hips
- Don't drive with your arms; power comes from the hips
- Avoid overextending your back; stop at neutral
Muscles worked
The swing and hops mainly works the glutes and hamstrings, with the lower back, upper abs, quads, and calves assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Upper AbsSupport
- QuadsSupport
- CalvesSupport
- ForearmsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the swing and 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.