Step hops: how to do it and what it works

Quick hops and foot contacts on a low step or bench.

Main muscles: Quadriceps, Gastrocnemius
Secondary muscles: Gluteus maximus, Gluteus medius
Equipment: Resistance band, Box or step

Image: start and end of the movement.

How to do it

Banded step hops

Quick foot contacts up and down from a step with a band anchored at the waist behind you, which adds resistance to leg cardio.

Form. With the band anchored behind you at waist height, alternate short hops with one foot on the step and the other on the floor, at a steady rhythm and with a stable trunk.

Common mistake. Letting the band pull the trunk back, stepping on the edge of the step, landing with stiff knees, or losing rhythm.

Quadriceps, Gastrocnemius · Resistance band, Box or step

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Step hops: how to do it and what it works

How to do it

Banded step hops

Other exercises for the same muscles

To work out your loads

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