Hurdle Hops
How to do the Hurdle Hops
- 1
Set up a row of hurdles or other small barriers, placing them a few feet apart.
- 2
Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
- 3
Begin by jumping with both feet over the first hurdle, 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 hurdle. Continue until you have jumped over all of the hurdles.
How to program the Hurdle Hops
Sets and reps
As a compound movement, the 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 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 Hurdle Hops into a plan
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Frequently asked questions
What muscles does the Hurdle Hops work?
The Hurdle Hops primarily targets the Hamstrings. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Hurdle Hops?
You need Other. Difficulty level: Beginner.
How many sets and reps of the 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.
