Front Cone Hops (or hurdle hops)

How to do the Front Cone Hops (or hurdle hops)

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

Muscles worked

Role	Muscles
Primary	quads
Secondary	abductors, adductors, calves, glutes, hamstrings
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Bench Jump Bodyweight Side Standing Long Jump Bodyweight Split Jump Bodyweight

Harder than the Front Cone Hops (or hurdle hops)

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Front Cone Hops (or hurdle hops) work?

The Front Cone Hops (or hurdle hops) primarily works the quads, with the abductors, adductors, calves, glutes, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Depth Jump Leap, and Double Leg Butt Kick train the same muscle, across 9 equipment types.

What equipment do you need for the Front Cone Hops (or hurdle hops)?

The Right Equipment. Without the right equipment, Alternate Leg Diagonal Bound, Double Leg Butt Kick, and Fast Skipping train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Front Cone Hops (or hurdle hops) suitable for beginners?

Yes, the Front Cone Hops (or hurdle hops) is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Front Cone Hops (or hurdle hops) go in a workout?

Early — the Front Cone Hops (or hurdle hops) is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Side Hop-Sprint Other Equipment Side to Side Box Shuffle Other Equipment