Hey there! Today, I want to talk to you about an incredibly effective plyometric exercise called the bounding step hop. This exercise is perfect for improving your explosive power, agility, and overall athleticism. So, grab your workout gear and let’s get hopping!

To start off, let me explain what the bounding step hop is. This exercise involves performing a series of alternating bounding steps followed by explosive hops. It’s a great way to work on your lower body strength, coordination, and balance. Plus, it’s a lot of fun once you get the hang of it!

Before we dive into the details of how to perform the bounding step hop, it’s important to warm up properly. Make sure to do some light cardio and dynamic stretches to get your muscles ready for the workout. Once you’re warmed up, find a flat surface with enough space to move around freely.

Now, let’s break down the bounding step hop into a few simple steps:

Step 1: Bounding Steps

The first part of the exercise involves performing a series of bounding steps. Start by standing with your feet hip-width apart and your knees slightly bent. Take a big step forward with your right foot, pushing off with your left foot. As soon as your right foot lands, immediately push off with your right foot and bring your left foot forward in a bounding motion.

Keep alternating between your right and left feet, focusing on covering as much distance as possible with each step. Imagine yourself pushing off the ground with power and explosiveness. The bounding steps should feel fluid and dynamic, like you’re gliding through the air.

Step 2: Explosive Hops

After you’ve completed a few rounds of bounding steps, it’s time to transition into explosive hops. With each bound, land on both feet and immediately spring into the air with a powerful jump. Focus on exploding off the ground and reaching as high as you can with each hop.

As you land back on the ground, absorb the impact by bending your knees and hips to cushion the landing. Make sure to maintain control and balance throughout the exercise to prevent injury. Remember to engage your core muscles to stabilize your body and improve your overall form.

Tips for Success

As with any plyometric exercise, it’s important to pay attention to your form and technique to maximize the benefits of the bounding step hop. Here are a few tips to keep in mind:

  1. Focus on explosive power: The key to this exercise is generating maximum force with each step and jump. Make sure to push off the ground with power and intensity to build strength and speed.
  2. Stay light on your feet: Keep your body weight centered and distribute your weight evenly between both feet. Avoid landing with a heavy impact to reduce stress on your joints and muscles.
  3. Practice consistency: Like any skill, the more you practice the bounding step hop, the better you’ll become at it. Start with a few sets of 10 reps and gradually increase the intensity and duration as you improve.
  4. Listen to your body: If you experience any pain or discomfort during the exercise, stop immediately and seek medical attention if necessary. It’s important to prioritize your safety and well-being above all else.

Benefits of the Bounding Step Hop

So, why should you incorporate the bounding step hop into your workout routine? Here are some of the key benefits of this plyometric exercise:

  • Improves explosive power: The bounding step hop helps you develop fast-twitch muscle fibers, which are crucial for explosive movements like sprinting and jumping.
  • Enhances agility and coordination: By practicing quick and dynamic movements, you can improve your agility, balance, and coordination in various sports and activities.
  • Boosts cardiovascular fitness: The bounding step hop is a high-intensity exercise that gets your heart rate up and burns calories efficiently, making it a great addition to any cardio workout.
  • Builds lower body strength: This exercise targets your quadriceps, hamstrings, glutes, and calves, helping you strengthen and tone your lower body muscles for better performance and aesthetics.


As you can see, the bounding step hop is a versatile and effective plyometric exercise that can take your fitness to the next level. Whether you’re a seasoned athlete or a beginner looking to improve your athleticism, this exercise is a great way to challenge yourself and see tangible results.

So, the next time you hit the gym or head out for a workout, remember to incorporate the bounding step hop into your routine. Practice consistently, focus on your form, and push yourself to new heights with each rep. With dedication and perseverance, you’ll soon be bounding and hopping like a pro!

Thanks for joining me today on this journey through the world of plyometric exercises. I hope you found this tutorial helpful and informative. Until next time, keep pushing yourself to reach new heights and achieve your fitness goals. Happy hopping!


How to Do a Bounding Step Hop | Plyometric Exercises

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