Quick Answer
Hurdle Hop is a intermediate plyometrics exercise that targets your hamstrings, quadriceps and glutes. It uses a other. Set up row of low hurdles/cones.
Video Tutorial
How to Perform the Hurdle Hop
- 1
Set up row of low hurdles/cones.
- 2
Stand before first hurdle.
- 3
Jump forward over hurdle with both feet.
- 4
Use arm swing.
- 5
Land softly, immediately rebound into next jump.
- 6
Continue down the line.
- 7
Maintain rhythm. 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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the 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 Hurdle Hop work?
The Hurdle Hop primarily works your hamstrings, quadriceps and glutes. Secondary muscles include the abductors, adductors, calves and core.
What equipment do I need for the Hurdle Hop?
The 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 Hurdle Hop suitable for beginners?
The Hurdle Hop is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of 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 Hurdle Hop every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings, quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.