How to Bunny Hop a BMX Bike — Step-by-Step
The bunny hop is the most fundamental BMX skill. Every other trick builds on it — gaps, manuals, 180s, bar spins. If you can't bunny hop, you can't progress. If you CAN bunny hop well, everything else becomes possible.
This guide breaks it down from zero to clearing real obstacles.
What Is a Bunny Hop?
A bunny hop is lifting both wheels off the ground simultaneously without a ramp — using only your body mechanics and the bike's spring energy. Unlike a manual (front wheel only) or a wheelie, the bunny hop requires coordinated front-lift + rear-lift + leveling.
The Three Phases of a Bunny Hop
| Phase | Action | Common Mistake |
|---|---|---|
| 1. Pre-Load | Compress down into the bike | Standing too rigid |
| 2. Front Lift | Pull bars up aggressively | Pulling arms only, not using legs |
| 3. Rear Lift + Level | Scoop pedals back + push bars forward | Forgetting to scoop rear |
Step-by-Step: Learning the Bunny Hop
Step 1 — The Pre-Load (Off-Bike)
Stand on your bike and practice compressing down like a spring — bend knees, push down with your feet, and feel the bike flex. This energy is what you're releasing in the hop.
Step 2 — Front Wheel Lift
At slow rolling speed:
- Compress down (pre-load)
- Explosively pull the handlebars toward your hips while pushing your feet down through the pedals
- Your front wheel should rise 6–12 inches
Practice this alone for 10–15 minutes before adding the rear lift. You need the front lift to be automatic.
Step 3 — Rear Wheel Lift (J-Hop)
Now practice lifting the rear wheel only:
- Press down on the bars (weight forward)
- Scoop your feet back and up simultaneously
- Your rear wheel lifts while the front stays down
This is called a "J-hop" and many beginners skip it. Don't. It's the foundation of the full bunny hop.
Step 4 — The Full Bunny Hop
Combine both:
- Roll at walking speed
- Compress down into the bike
- Pull bars up explosively (front lifts)
- As front peaks, push bars forward and scoop feet back (rear lifts)
- Both wheels are in the air — level the bike by centering your weight
The key timing: rear lift starts just as the front wheel reaches its peak.
Common Problems and Fixes
"My front wheel won't go up"
- You're probably pulling with arms only. Think of it as jumping on your bike — use your whole body, especially your legs.
"My rear wheel won't come up"
- You're forgetting the scoop. Practice the J-hop isolation drill for another session. The scoop motion needs to be ingrained separately.
"I land front wheel first and it jars hard"
- You're not pushing the bars forward to level out at the peak. Practice the leveling motion while stationary — pull up, then push forward.
"I can't hop consistently"
- Stick to the same speed. Inconsistent approach speed = inconsistent hops. Pick one comfortable rolling speed and drill from there.
Progression Milestones
| Milestone | Target Height/Distance |
|---|---|
| Both wheels leave ground | Any air counts — start here |
| Consistent 6-inch hop | 2–3 weeks of practice |
| Hop a paint stripe | Low clearance obstacle |
| Hop a skateboard | ~4 inches — real progress |
| Hop a curb | ~6 inches — street riding unlocked |
| Hop a fire hydrant | ~14 inches — you're hopping |
Drill Schedule for Beginners
| Session | Focus |
|---|---|
| 1–2 | Pre-load + front wheel lift only |
| 3–4 | J-hop (rear wheel only) |
| 5–6 | Full bunny hop (no obstacle) |
| 7–8 | Hop over tape line on ground |
| 9–10 | Hop over skateboard |
| 11+ | Add height, try curbs |
Each session should be 30–45 minutes of focused practice, not just casual riding.
Conclusion
The bunny hop seems simple, but it's a complex coordinated skill. Break it into phases, practice each part in isolation, and don't rush the combination. Most riders who "can't bunny hop" just never drilled the rear scoop. That's the missing piece. Nail it and everything opens up.
Ready to go further? Check out our beginner training guides at BMX Gym Rats.