Hop Overs on the Bench

Beginner Level of Difficulty

The hop over is a beginner level plyometric exercise. This exercise helps build explosive power in the hips and legs, conditions your core and improves agility and coordination.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

hop overs on the bench - step 1

Step 1

Start with your hands on the bench and your feet placed on one side. Make sure you back is straight and your knees are bent.

hop overs on the bench - step 2

Step 2

Be sure to have a firm grip on the bench and push off of the ground with both legs at the same time. Make sure you clear the bench and try to land roughly in the same spot you were standing on the other side.

hop overs on the bench - step 3

Step 3

Push back off and repeat the exercise or stop.