Hurdle Hop
Agility & power! Jump over hurdles, improving coordination & explosiveness. A fun cardio workout that challenges your body.
The Hurdle Hop is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Hurdle Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Hurdle Hop Variations and Alternatives
How to do the Hurdle Hop
Place a series of hurdles or objects in a line with enough space between them to safely jump over. The height can vary, but it should be challenging without risking injury.
Stand in front of the first hurdle with your feet shoulder-width apart.
Lower into a slight squat position to prepare for the jump. Keep your chest up and core engaged.
Explode upwards with your legs to jump over the hurdle, swinging your arms to help generate momentum.
Land softly on the balls of your feet after clearing the hurdle, and immediately dip into a squat to prepare for the next jump.
Continue jumping over each hurdle in succession. Try to minimize the time spent on the ground between jumps.
Upon landing after the final hurdle, decelerate smoothly to a stop to complete the exercise.
Rest for a moment, then reset the hurdles if necessary and prepare for the next set.
Tips: Focus on landing with control and stability, absorbing the impact through your legs with a soft knee bend. Breathing is important; try to exhale as you jump and inhale as you land. As you advance, you can increase the height of the hurdles or decrease the time between jumps to make the exercise more challenging.
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Hurdle Hop FAQs
What muscles does the Hurdle Hop work?
The Hurdle Hop mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Hurdle Hop?
None. The Hurdle Hop is a bodyweight exercise, so you can do it anywhere.
Is the Hurdle Hop a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hurdle Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hurdle Hop variations and alternatives?
Similar exercises include the Single Lateral Foot 4-Cone Hop, Stool Forward Hop, Box over Jump and Lateral Cone Hop.
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