Front Cone Hops (or hurdle hops)

Front Cone Hops (or hurdle hops) is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings. It is performed with other equipment.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.