PlyometricsbeginnerOther

Front Cone Hops (or hurdle hops)

Primary

Quadriceps

Secondary

Abductors, Adductors, Calves, Glutes, Hamstrings

Equipment

Other

Level

beginner

Front Cone Hops (or hurdle hops) demonstration

Front Cone Hops (or hurdle hops), starting position

Front Cone Hops (or hurdle hops), finishing position

How to Perform

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

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

Front

Back

QuadricepsAbductorsAdductorsCalvesGlutesHamstrings

Exercise Details

Category: Plyometrics
Force: push
Mechanic: compound
Level: beginner

Exercise Variations

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Frequently Asked Questions

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

Front Cone Hops (or hurdle hops) primarily targets the Quadriceps. It also works the Abductors, Adductors, Calves, Glutes, Hamstrings as secondary muscles.