Bunny Hops

AnimalBW

From a bent-over quadrupedal position with hands on the floor, both feet hop forward together (like a rabbit) while the hands support the weight briefly, then reposition. Builds explosive hip flexion and shoulder loading tolerance.

Demo: GMB Fitness

Sets

3

Reps

8-10 hops

Rest

45s

Contraindications

Avoid with wrist pain or acute knee issues.

Setup

Bend forward, plant hands on the floor shoulder-width apart, feet behind, knees slightly bent.

Execution

  1. 1Shift weight onto the hands briefly
  2. 2Hop both feet forward together, landing just behind or beside the hands
  3. 3Immediately reposition the hands forward to reset the base
  4. 4Keep the head up and back flat throughout each hop
  5. 5Continue hopping forward for the prescribed distance

Key cues

  • Feet hop together, not one at a time
  • Support weight through the hands during the airborne phase
  • Land soft on the feet, absorb through the ankles and knees
  • Keep the back flat, don't let it round

Common faults

  • Landing hard and flat-footed
  • Rounding the spine excessively
  • Losing hand support and falling forward
  • Moving too fast before achieving control

Tweaks

  • Add lateral bunny hops for a different plane of motion
  • Slow the tempo to isolate the hop-and-land mechanics
  • Combine into an Ape-to-bunny hop flow sequence

Regressions

FroggerFrog Jumps (In Place)

Progressions

Ape

Muscles

Primary: Hip Flexors, Shoulders, Quadriceps

Secondary: Core, Forearms

Notes

Closely related to Ape and Frog Jumps — sits between the two on the intensity spectrum.

Sources

Attribution: GMB Fitness