Contact Us

How To Do A Grasshopper With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

Loading
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_GRASSHOPPER.jpg" } }, "headline":"How To Do A Grasshopper With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Grasshopper With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_GRASSHOPPER.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Grasshoppers aren’t only an insect found around the globe—they’re also an international symbol of good luck. When it comes to getting in shape and keeping ourselves pain-free, a little bit of good luck is something most of us could use. Here we’re going to teach you a move named after that proverbial creature. This exercise will strengthen your glutes, work your core, and even prevent injuries and pain in your lower back: the grasshopper.</p> <p>To perform the grasshopper start in a full plank position, propped up on your toes with your hands on the floor, directly underneath your shoulders. Turn your torso and extend your right leg out to your left side, then touch your foot to the floor. Rotate back and repeat on the other side. This move is going to take your core stability to the next level, helping you improve your posture and balance while easing strain on your back.</p> <p>Beginners may want to start out with something a little easier, so we recommend trying mountain climbers—especially if you’re a newbie. Keep your left foot planted and jump your right knee as close to your right elbow as you can then land on your right foot. While bringing your right leg back to the starting position, jump your left knee forward, land on your left foot, then bring it back. Continue alternating until you’ve completed a set.</p> <p>If that’s still too difficult, place your hands on a chair rather than on the floor and perform the exact same movement.</p> <p>Once you’ve mastered the grasshopper, move on to sit-outs. Follow all the cues that you did for the grasshopper, bringing your right knee towards your left elbow. This time, however, lift your left arm off the ground as you rotate your torso towards the ceiling. Now extend your right leg out fully, letting it hover a few inches off the ground. Rotate back, place your left hand and right foot back on the ground, then repeat with the left leg and right hand. This high-energy, core-blasting move is challenging, but definitely worth the rewards!</p> <p>Now, let’s learn how to do the grasshopper with perfect form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start in a full plank position on the floor, propped up on your toes with your hands directly underneath your shoulders.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-LR-1.jpg" class="img-fluid" alt="grasshopper-1"> </picture> <li>Drop your right hip slightly and rotate your core. Extend your right leg out fully and touch your toe to the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-LR-2.jpg" class="img-fluid" alt="grasshopper-2"> </picture> <li>Rotate back to return to the starting position, then repeat, this time extending the left leg out.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-LR-3.jpg" class="img-fluid" alt="grasshopper-3"> </picture> <li>Continue alternating until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Starting out with good form is key. Be sure to set yourself up the same way you would if you were doing a full plank or a pushup. Press the balls of your hands into the floor and grip the ground with your fingers. Squeeze your glutes tight, letting your body form a straight line from head to toe.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-LR-5.jpg" class="img-fluid" alt="grasshopper-5"> </picture> <li>Think about rotating your torso to begin the movement rather than extending your leg. This is a core exercise, so it’s crucial that you focus on activating those abs and obliques as much as possible.</li> <li>If your hips aren’t super flexible just yet, start by performing this move with a slight bend in your knee, only extending your legs out as far as you can. As you gain flexibility, try bringing your leg out a little further until it’s almost in line with your hands. The closer you can get to that point, the more of an ab workout you’re going to get.</li> <li>Exhale as you bring your leg out, then inhale as you return to the starting position to keep your blood pumping and your rhythm steady.</li> <li>Maintain your plank throughout the exercise. Don’t allow your back to sag or arch upwards. Keep your glutes squeezed, and lock your arms so they stay in a vertical line.</li> <li>If you want to maximize the ab workout from this move, try this—without actually doing so, activate your arms as though you were pulling them towards your belly button. At the same time, engage your hands as though you were spiraling them outwards.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-LR-4.jpg" class="img-fluid" alt="grasshopper-4"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>As with all the exercises we teach you, it’s important that you get the form for your grasshopper down before you try to ramp up the speed or intensity. Start steady and build up the pace over time as you get stronger and more accustomed to the movement. </p> <p>Again, if you’re not ready to do grasshoppers just yet, get started with mountain climbers. They’ll help you build up your core muscles so you can easily transition to more challenging variations. To simplify the mountain climber even further, perform the move with your hands on a chair. It’s all about doing as much as you can while being safe and free of discomfort. Figure out where you’re currently at and start there.</p> <p>Give it a little time, and you’ll be moving your way up to the sit-out, a high-intensity move that requires even more core rotation, helping you to build strength and tone in your ab muscles— particularly the obliques.</p> <p>Grasshoppers are just as easy as that! And the best part? You can do them anywhere you’ve got a few feet of space to stretch out. Try doing a set during your next workout or knocking out some repetitions in your own living room.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sit-outs/">Sit-Outs</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/mountain-climbers/">Mountain Climbers</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post