Bunny Hops

Bunny Hops is a simple but effective plyometric exercise that challenges the lower body , especially the quadriceps , hamstrings and calf muscles . It also improves cardiovascular endurance and explosive power . The exercise involves small, continuous jumps that imitate the movements of a rabbit, and is ideal for training resilience and balance .

Correct technique and execution

Follow these steps to perform Bunny Hops correctly:

1. Starting position: Stand with your feet together and bend your knees slightly, as if you are about to jump.
2. Jump: Leap forward in short, explosive jumps, keeping your arms in front of you for balance.
3. Continuous movement: Continue jumping forward in small steps, keeping your body low and knees slightly bent throughout the exercise.

Common errors

• Landing on your heels: Be sure to land softly on your toes to avoid strain on your knees.
• Jump too high: Focus on small, controlled jumps instead of jumping too high to keep the exercise continuous and effective.
• Loss of balance: Keep your core tight and look forward to maintain your balance while jumping.

Modifications and variations

For beginners: Start with shorter jumps or jumps in place. For advanced: Jump over small obstacles to increase the challenge or incorporate lateral movements for more variety.

Reps and sets

Aim for 3 sets of 30-60 seconds of continuous jumping. Adjust the time according to your level.

Breathing technique

Breathe in before you jump and breathe out each time you land to maintain a steady rhythm.

Videos for technique

Here is a video showing the correct execution of Bunny Hops: