Core · Bodyweight
Wide Mountain Hop
How to do the wide 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
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Start in a high plank with hands under your shoulders. Hop both feet forward wide, landing outside your hands, then hop them back to plank. Keep a fast, springy rhythm while holding a strong upper body.
- 1Core bracing hard to control each hop
- 2Hip flexors and quads driving the knees forward
- 3Shoulders staying stacked and stable over the hands
Common mistakes
- Letting the hips spike up as you hop in
- Landing heavy and losing the plank shape
- Sagging through the lower back at the top
Muscles worked
The wide mountain hop mainly works the lower abs and hip flexors, with the upper abs, obliques, quads, forearms, glutes, calves, front delts, and adductors assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- ForearmsSupport
- GlutesSupport
- CalvesSupport
- Front DeltsSupport
- AdductorsSupport
- TricepsMinor
- Mid ChestMinor
- Upper TrapsMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the wide 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.