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Front Cone Hops (or hurdle hops)

The Front Cone Hops (or hurdle hops) primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Glutes, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings

How to perform Front Cone Hops (or hurdle hops)

  1. Step 1. Set up a row of cones or other small barriers, placing them a few feet apart.
  2. Step 2. Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
  3. Step 3. Begin by jumping with both feet over the first cone, swinging both arms as you jump.
  4. Step 4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
  5. Step 5. Continue until you have jumped over all of the cones.

Frequently asked questions

What is the proper landing technique for front cone hops?

Land softly on the balls of your feet with a slight bend in the knees to absorb impact. Avoid landing flat-footed or with locked knees to protect your joints and maintain elasticity.

Which muscle groups are primarily targeted by this exercise?

The movement primarily targets the quadriceps and calves while developing explosive power in the lower body. It also engages the core for stability during the transition between jumps.

What are the most common mistakes to avoid during jumps?

Avoid spending too much time on the ground between repetitions, as this reduces the plyometric effect. Ensure your knees do not cave inward upon landing, which can lead to unnecessary joint stress.

How can a beginner scale this movement for safety?

Beginners should start by jumping over a flat line on the floor or very low markers before progressing to higher cones. Focus on mastering the landing mechanics before increasing the height or speed of the hops.

How should front cone hops be programmed in a workout?

Perform 3 to 5 sets of 6 to 10 repetitions at the beginning of a session when the central nervous system is fresh. Prioritize maximum height and quality of movement over high-volume cardiovascular fatigue.

Sample sets & reps for Front Cone Hops (or hurdle hops)

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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