Quick Answer
Forward Cone/Hurdle Hop is a beginner plyometrics exercise that targets your quadriceps and glutes. It uses a other. Set up row of cones/low hurdles.
Video Tutorial
How to Perform the Forward Cone/Hurdle Hop
- 1
Set up row of cones/low hurdles.
- 2
Stand before first cone, feet shoulder-width.
- 3
Jump forward over cone with both feet.
- 4
Use arm swing.
- 5
Land softly, knees bent.
- 6
Immediately rebound into next jump over next cone.
- 7
Continue down the line.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Forward Cone/Hurdle Hop isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Forward Cone/Hurdle Hop work?
The Forward Cone/Hurdle Hop primarily works your quadriceps and glutes. Secondary muscles include the abductors, adductors, calves, hamstrings and core.
What equipment do I need for the Forward Cone/Hurdle Hop?
The Forward Cone/Hurdle Hop needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Forward Cone/Hurdle Hop suitable for beginners?
Yes. The Forward Cone/Hurdle Hop is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Forward Cone/Hurdle Hop should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Forward Cone/Hurdle Hop every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.