How to Do Front Cone Hops (or hurdle hops)
Step-by-step instructions, muscles worked and workouts that use the front cone hops (or hurdle hops).
| Main muscles | Quads |
| Also works | Abductors, Adductors, Calves, Glutes, Hamstrings |
| Equipment | Other |
| Level | Beginner |
| Type | Plyometrics |
How to do it
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
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