Hurdle Hops
The Hurdle Hops primarily targets your Hamstrings, with support from Abductors, Adductors, Calves, Glutes, Hamstrings. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Compound · Push
Primary muscles: Hamstrings Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings
How to perform Hurdle Hops
- Step 1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
- Step 2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
- Step 3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
- Step 4. 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.
Frequently asked questions
What are the primary muscles targeted during hurdle hops?
Hurdle hops primarily target the hamstrings and glutes through explosive hip extension. They also engage the calves and core to stabilize the body during the landing and takeoff phases.
What is the most common technical mistake when performing this exercise?
The most common error is landing with flat feet or locked knees, which increases joint impact. Maintain a mid-foot landing and keep the knees slightly bent to absorb force effectively.
How can a beginner safely progress to full hurdle hops?
Beginners should start with low-impact movements like box jumps or small line hops to build landing mechanics. Gradually increase hurdle height only once a quiet, controlled landing is mastered.
What is the ideal volume and frequency for plyometric hurdle hops?
Perform 3 to 5 sets of 5 to 8 repetitions to prioritize power output over endurance. Limit this high-impact training to two sessions per week to allow for adequate central nervous system recovery.
How should the arms be used to improve jump height and stability?
Swing the arms forcefully upward during the takeoff to generate vertical momentum. Keep the arms active and ready to counterbalance the body upon landing to ensure immediate stability.
Sample sets & reps for 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 Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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