Exercise guide
Front Hop Back Hop
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This plyometric exercise builds explosive power and agility in the lower body while improving cardiovascular endurance and calf reactivity. It targets the calves, quads, and glutes through rapid, rhythmic jumping movements that emphasize the stretch-shortening cycle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight bend in your knees.
- Engage your core and keep your chest upright with your gaze forward.
- Position your arms at your sides, slightly bent at the elbows, ready to swing for momentum.
How to do it
- Push off the balls of your feet to hop forward approximately 12–18 inches.
- Land softly on the balls of your feet, immediately absorbing the impact with a slight knee bend.
- Explosively hop backward to return to the starting position.
- Maintain a quick, rhythmic tempo, exhaling sharply on each jump and inhaling during the brief transitions.
Form checklist
- Land softly on the balls of the feet to protect the joints.
- Keep the knees tracking over the toes, avoiding any inward collapse.
- Maintain an upright torso and avoid excessive forward leaning during the hops.
- Keep ground contact time as short as possible to maximize calf engagement.
Pro tips
- Focus on 'stiff' ankles to utilize the elastic energy of the Achilles tendon for more power.
- Use a rhythmic arm swing—forward as you hop forward, back as you hop back—to maintain balance and momentum.
Make it harder
- Increase the distance of the hops to challenge explosive power and landing stability.
- Perform the movement on one leg at a time to significantly increase the demand on the calves and unilateral balance.
Frequently asked
- What muscles does the front hop back hop work?
- The front hop back hop primarily targets the calves, glutes, and quadriceps, and also works the adductors, hamstrings, and hip flexors as secondary muscles.
- What equipment do you need for the front hop back hop?
- The front hop back hop requires no equipment — just your body weight.
- Is the front hop back hop good for beginners?
- The front hop back hop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps