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Technique

  1. Start in a Deep squat with your feet on the ground and your hands placed slightly in front of your feet.
  2. Lean forward and shift your weight onto your hands.
  3. Push firmly through the arms and hop both feet forward so they land just behind your hands.
  4. Immediately move your hands forward again and repeat the hopping motion to continue traveling forward.
  5. You can also move backward: hop the feet behind you while pushing through the arms, then bring the hands back toward the feet.

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Form tips

  • Keep the movement low to the ground without fully standing between hops.
  • Push actively through the arms to help lift the hips and lighten the feet.
  • Land softly on the balls of the feet and absorb impact by bending the knees.
  • Maintain a controlled rhythm rather than rushing the hops.
  • Keep the chest slightly lifted to avoid collapsing forward.
Risks
  • People with wrist or knee sensitivity should progress gradually and limit impact.

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Muscles

Strength

Primary

  • Serratus anterior
  • Triceps

Secondary

  • Chest
  • Forearms
  • Serratus anterior
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

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