Hurdle Hops

A beginner conditioning exercise for the hamstrings, hip abductors, adductors, calves and glutes.

Movement guide

Hurdle Hops

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Hip abductors · Adductors · Calves · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Hurdle Hops demonstrated on the 3D figure

3D demoHurdle HopsBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Forward cone hops demonstrated on the 3D figure

3D demoForward cone hopsIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Set up a row of hurdles or other small barriers, placing them a few feet apart.
Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Hip abductors, Adductors, Calves, Glutes.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Lateral cone hops demonstrated on the 3D figure

3D demoLateral cone hopsIntermediate · Other / check instructions

Single-leg cone hops demonstrated on the 3D figure

3D demoSingle-leg cone hopsAdvanced · Other / check instructions

Sprint intervals demonstrated on the 3D figure

3D demoSprint intervalsAdvanced · No equipment

Front Box Jump demonstrated on the 3D figure

3D demoFront Box JumpBeginner · Other / check instructions

Linear Acceleration Wall Drill demonstrated on the 3D figure

3D demoLinear Acceleration Wall DrillBeginner · Other / check instructions

Prowler Sprint demonstrated on the 3D figure

3D demoProwler SprintBeginner · Other / check instructions

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Questions people ask

What muscles does the Hurdle Hops work?

Mainly the hamstrings, with help from the hip abductors, adductors, calves and glutes.

What equipment do I need for the Hurdle Hops?

Other / check instructions.

Is the Hurdle Hops good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Forward cone hops.

How do I make the Hurdle Hops harder?

Progress to the Forward cone hops, or add load, range or slower lowering once your form is solid.