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

Beginner · Other · Targets Quadriceps, Abductors, Adductors, Calves, Glutes, Hamstrings

How to perform it

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

The Front Cone Hops (or hurdle hops) primarily targets your Quadriceps, with support from your Abductors, Adductors, Calves, Glutes, Hamstrings. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Front Cone Hops (or hurdle hops) slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.