Hopping Pendulum

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core braced.
2. Place your hands on your hips or hold them in a 'ready' position in front of your chest.
3. Ensure you have several feet of clear space both in front of and behind you.

How to do it

1. Step forward into a lunge, lowering your back knee toward the floor until both legs form 90-degree angles.
2. Drive through the front foot to push yourself backward, performing a small hop on the stationary leg as your moving leg swings through the center.
3. Land softly directly into a reverse lunge, controlling the descent with your glutes and quads.
4. Exhale sharply during the explosive transition and hop; inhale as you lower into each lunge position.

Form checklist

• Keep your torso upright and shoulders stacked over your hips throughout the movement.
• Ensure the knee of the working leg stays aligned with your toes and does not cave inward.
• Maintain a 'proud chest' to prevent the lower back from rounding during the transition.
• Land softly on the mid-foot of the stationary leg to absorb impact during the hop.

Pro tips

• Think of the stationary leg as a spring; keep the ankle stiff during the hop to maximize power and calf activation.
• Use a rhythmic arm-swing (opposite arm to opposite leg) to maintain balance and momentum.
• Focus on a single point in front of you to help maintain stability during the high-speed transition.

Make it harder

• Increase the height of the transition hop to turn it into a full vertical jump.
• Hold a pair of light dumbbells at your sides to increase the eccentric load on the quads and glutes.

Frequently asked

What muscles does the hopping pendulum work?

The hopping pendulum primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the hopping pendulum?

The hopping pendulum requires no equipment — just your body weight.

Is the hopping pendulum good for beginners?

The hopping pendulum 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 Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps