How to do Grasshoppers

Back to Exercises

Difficulty: Medium

Impact Level: Normal

Target Body Parts: lower back, glutes, hamstrings


Start this exercise by laying face down on a mat or a towel, resting your forehead on your hands. Bend your knees and lift your feet up so that they are touching each other, toes turned out, above your knees. Adjust your knees outwards slightly so they are wider than your hips. Your legs should make a diamond shape.

From this start position, engage your core, and contract your glutes, hamstrings and lower back muscles to lift your knees up away from the floor by 4 to 6 inches. Then lower your knees back to the floor and repeat the movement for the required duration of the exercise.

How to make Grasshoppers easier

Build up strength in your glutes with our Clam Shells and in your lower back with our T Raise exercises first.

How to make Grasshoppers more challenging

Once you have mastered the Grasshopper, give our Donkey Kick exercise a go as another great way to target glutes, hamstrings and lower back.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out