In & Outs
Rep Range
Time Based
Hints
Begin with your feet together, toes pointing straight ahead, and knees slightly bent. Your posture should be upright, with a focus on keeping the back straight and engaging the core for stability. With elbows bent and hands forward, use them as a balancing point, but ensure the core is doing most of the stabilizing work. As you perform the small hop, focus on controlled movements, pushing through the balls of your feet to hop your feet outward, and then drawing them back in. The distance between the feet during the outward phase should be wider than shoulder-width. Ensure that your hops are light and quick, and you're maintaining the slightly bent knee posture throughout. Since the feet remain close to the ground, prioritize control and stability over height.
Common Mistakes
Avoid leaning too far forward or backward, which could cause imbalance or strain on the back. Some might have a tendency to lift their feet too high off the ground, which isn't necessary for this exercise and can lead to potential imbalance. Also, ensure that the knees remain slightly bent and are not locking out during the movement.
Breathing
Inhale as you hop your feet outward and exhale as you bring them back together. Keeping a steady breathing pattern will help maintain rhythm and ensure a consistent flow throughout the exercise.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae