Difficulty: Medium
Impact Level: Normal
Target Body Parts: lower back, glutes, hamstrings
How to do Grasshoppers
Back to ExercisesInstructions
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.
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