How to do Knee to Chest Hops

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Difficulty: Hard

Impact Level: High

Target Body Parts: calves, glutes, quadriceps


Start in a standing position with your feet at shoulder width. Then lower down into a 3/4 squat position with your arms forwards at shoulder height. Pause here for a second, then explosively jump up and pull your knees up to your chest ,at the top of your jump.

As you land back down, absorb the landing by bending your knees and sitting back into your hips. Continue this to lower down to the bottom position ready for your next jump.

Keep the jumps going in a continuous cycle for the duration of the exercise.

How to make Knee to Chest Hops easier

You can reduce the impact and intensity of this exercise, whilst working similar muscles using our Squats exercise

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