Hominin · exercise
Front Cone Hops (or hurdle hops)
Front Cone Hops (or hurdle hops) is a beginner plyometrics exercise. It works the quadriceps, with help from the abductors, adductors, calves, glutes and hamstrings.
beginnerotherpush movementcompoundplyometrics
- Main muscles
- quadriceps
- Also works
- abductors, adductors, calves, glutes, hamstrings
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Alternate Leg Diagonal Bound · other, beginner
- Bench Sprint · other, beginner
- Depth Jump Leap · other, beginner
- Mountain Climbers · other, beginner
- Quick Leap · other, beginner
- Side Hop-Sprint · other, beginner
- Side Standing Long Jump · other, beginner
- Side to Side Box Shuffle · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).