Grasshopper Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Grasshopper is a bodyweight exercise that works your hamstrings and glutes.

Grasshopper is a great moderate move. When done correctly, it can effectively target your buttocks, legs, lower body and upper legs.

It requires no equipment to do.

Grasshopper Grasshopper

How to do Grasshopper


Start this exercise by laying face down on a mat or a towel, resting your forehead on your hands. Bend your knees and lift your feet up so that they are touching each other, toes turned out, above your knees. Adjust your knees outwards slightly so they are wider than your hips. Your legs should make a diamond shape.

From this start position, engage your core, and contract your glutes, hamstrings and lower back muscles to lift your knees up away from the floor by 4 to 6 inches. Then lower your knees back to the floor and repeat the movement for the required duration of the exercise.

Muscles Worked

The muscles used for grasshopper may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for grasshopper are:

Primary Muscles

  • Hamstrings
  • Glutes

Synergyst Muscles

Frequently Asked Questions

What muscles does Grasshopper work?
Grasshopper works hamstrings, glutes.
What is Grasshopper good for?
Grasshopper is beneficial for conditioning and to strengthen. It works the best for buttocks, legs, lower body and upper legs, as it works hamstrings, glutes. Grasshopper is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Grasshopper a good exercise?
Grasshopper is a popular bodyweight exercise for hamstrings, glutes.

Training, Progressions and Regressions

Interested in how to improve your Grasshopper faster?

Grasshopper Training and Progressions

Standards and Averages

Wonder how do others perform in Grasshopper and how should you?

Grasshopper Standards and Averages


Wonder how to work the same muscles with other exercises?

Grasshopper Alternatives


Wonder how to make Grasshopper either easier or more challenging?

Grasshopper Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength
Muscles Worked Biceps Femoris, Gluteus
Difficulty Level(s) Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Hamstrings, Glutes
Synergyst muscle(s)

Related exercises

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