GymPlan AIHurdle Hops
Hurdle Hops is a beginner compound plyometrics that mainly works your hamstrings, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.
How to do the hurdle hops
- Set up a row of hurdles or other small barriers, placing them a few feet apart.
- Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
- Begin by jumping with both feet over the first hurdle, 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 hurdle. Continue until you have jumped over all of the hurdles.
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 hurdle hops work?
It mainly works your hamstrings; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.
How many sets and reps of 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 hurdle hops good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.