Hurdle Hops 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Hurdle Hops is a plyometric lower-body exercise that focuses on developing explosive power, speed, and reactive strength by repeatedly jumping over hurdles using rapid stretch–shortening muscle actions. The movement primarily targets the hamstrings to assist in hip extension and force absorption during takeoff and landing, while the calves play a strong secondary role by generating ankle plantarflexion for propulsion and quick ground contact. Performed using bodyweight only, this exercise challenges neuromuscular coordination, improves lower-body elasticity, and enhances athletic performance in activities that require jumping, sprinting, and rapid changes of direction.
How to Perform
Stand with your feet hip-width apart in front of a series of low hurdles or imaginary obstacles, keeping your core engaged and chest upright.
Slightly bend your knees and hinge at the hips to load your hamstrings and calves in preparation for the jump.
Swing your arms back to generate momentum and explosively push off the balls of your feet to jump over the first hurdle.
Land softly on the balls of your feet, maintaining a slight bend in the knees to absorb impact and protect your joints.
Immediately use the stored elastic energy in your hamstrings and calves to jump over the next hurdle in a quick, continuous rhythm.
Continue hopping over each hurdle, focusing on controlled, explosive movements and keeping your body upright.
Maintain even breathing and consistent arm drive to support balance and forward momentum throughout the set.
After completing the series, step back and reset before performing additional sets as needed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on a soft, controlled landing to protect your knees and ankles.
Keep your core engaged throughout to maintain balance and stability.
Use your arms actively to generate momentum and improve jump height.
Maintain a slight forward lean from the hips to engage hamstrings effectively.
Keep the jumps quick and rhythmic to maximize reactive power.
Land on the balls of your feet to enhance calf activation and reduce impact.
Avoid overextending your knees or locking them on landing.
Keep your gaze forward to support proper posture and alignment.
Start with lower hurdles and gradually increase height as strength improves.
Focus on consistent, explosive effort rather than just clearing the hurdles.
How Not to Perform
Do not land with straight or locked knees, as this increases joint stress and reduces hamstring engagement.
Do not allow your heels to strike the ground first, which decreases calf activation and absorbs less force efficiently.
Do not lean excessively backward or forward, as this disrupts balance and reduces power output.
Do not use slow, choppy jumps, which diminishes plyometric benefits and wastes energy.
Do not keep your arms static or close to your body, as this limits momentum and jump height.
Do not perform the exercise with feet too close together or too wide, which can affect stability and alignment.
Do not neglect engaging your core, as this reduces control and can lead to poor landing mechanics.
Do not attempt hurdles that are too high before mastering proper technique, increasing injury risk.
Do not land heavily without absorbing impact, as this stresses joints and decreases hamstring activation.
Do not rush through the exercise without proper rhythm, which reduces efficiency and effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
