Bunny Hops

Bunny Hops is a plyometric exercise that combines strength, coordination and mobility. This exercise primarily engages the muscles of the lower body, including the quadriceps, hamstrings, gluteus and calf muscles, as well as the core muscles. By performing repeated jumps in a forward motion, Bunny Hops improve both explosiveness and endurance. :contentReference[oaicite:0]{index=0}

Correct Execution of Bunny Hops

Follow these steps to perform the exercise correctly:

  1. Stand with your feet hip-width apart, knees slightly bent, and arms at your sides.
  2. Bend at the hips and knees, lower into a half squat, and swing your arms back to generate momentum.
  3. Explode forward with a powerful jump, fully extending your body during the jump and swinging your arms forward to maximize distance.
  4. Land softly with your feet hip-width apart and your knees slightly bent and immediately prepare for the next jump.
  5. Continue jumping forward in a steady and controlled rhythm for the desired number of repetitions or distance.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Uncontrolled Landing: Land softly with knees slightly bent to absorb impact and avoid injury.
  • Lack of use of the arms: actively swing the arms to generate extra momentum and improve the efficiency of the jump.
  • For stiff movements: Keep the body relaxed and focus on a fluid movement to maintain the rhythm.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform smaller jumps with shorter distances and focus on proper form and balance.
  • Advanced: Add obstacles, such as cones or low boxes, to increase the challenge and improve coordination.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions or jump a specific distance, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to jump and exhale as you execute the jump and land. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Bunny Hops:

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