GymPlan AIFront Cone Hops (or hurdle hops)
Front Cone Hops (or hurdle hops) is a beginner compound plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.
How to do the front cone hops (or hurdle hops)
- Set up a row of cones or other small barriers, placing them a few feet apart.
- Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
- Begin by jumping with both feet over the first cone, swinging both arms as you jump.
- Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
- Continue until you have jumped over all of the cones.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the front cone hops (or hurdle hops) work?
It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.
How many sets and reps of front cone hops (or hurdle hops) should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the front cone hops (or hurdle hops) good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.