Front Cone Hops (or hurdle hops)
How to do the Front Cone Hops (or hurdle hops)
- 1
Set up a row of cones or other small barriers, placing them a few feet apart.
- 2
Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
- 3
Begin by jumping with both feet over the first cone, swinging both arms as you jump.
- 4
Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
- 5
Continue until you have jumped over all of the cones.
How to program the Front Cone Hops (or hurdle hops)
Sets and reps
As a compound movement, the Front Cone Hops (or hurdle hops) responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Front Cone Hops (or hurdle hops) is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Front Cone Hops (or hurdle hops) into a plan
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Frequently asked questions
What muscles does the Front Cone Hops (or hurdle hops) work?
The Front Cone Hops (or hurdle hops) primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Front Cone Hops (or hurdle hops)?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Front Cone Hops (or hurdle hops) should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
