Hurdle hop: How to Do It, Muscles Worked

Step by step

Stand facing the first hurdle, feet shoulder width apart.
Swing your arms and jump over with both feet.
Land softly with bent knees and spring into the next hop.

What you should feel

A quick, springy effort in your thighs, glutes and calves. Your knees and lower back should not feel jolted.

Common mistake

Spending too long on the ground between hops; rebound right away, like a hot floor.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes Hamstrings

Helps

Calves

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Box jumpQuads, Glutes

Squat jumpQuads, Glutes

Standing long jumpQuads, Glutes

Split jumpQuads, Glutes

Star jumpQuads, Calves

Tuck jumpQuads, Hip flexors

Questions

What muscles does the hurdle hop work?

Hurdle hop mainly works your quads, glutes, and hamstrings. It also helps your calves.

Can I do the hurdle hop at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the hurdle hop?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Hurdle hop