Front Cone Hops (or hurdle hops)
How to do the Front Cone Hops (or hurdle hops) with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abductors, Adductors, Calves, Glutes, Hamstrings
Other
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.
Log it, see it on your body.
Every Front Cone Hops (or hurdle hops) set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Front Cone Hops (or hurdle hops) fits
The Front Cone Hops (or hurdle hops) shows up in training built around a specific goal. See how it fits:
More quads exercises
Front Cone Hops (or hurdle hops): common questions
What muscles does the Front Cone Hops (or hurdle hops) work?
The Front Cone Hops (or hurdle hops) primarily works the Quads. It also recruits the Abductors, Adductors, Calves, Glutes and Hamstrings as supporting muscles.
Is the Front Cone Hops (or hurdle hops) suitable for beginners?
Yes. The Front Cone Hops (or hurdle hops) is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Front Cone Hops (or hurdle hops) a compound or isolation exercise?
The Front Cone Hops (or hurdle hops) is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Front Cone Hops (or hurdle hops) with correct form?
Set up a row of cones or other small barriers, placing them a few feet apart. Follow the full step-by-step above for the complete movement.
Log your Front Cone Hops (or hurdle hops) sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |