Grasshopper Exercise Guide
Reviewed by
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
How to do Grasshopper
Exercise
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
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
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Grasshopper either easier or more challenging?
Discover more
Classification
| 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) |
