Hurdle Hops
How to do the Hurdle Hops with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Abductors, Adductors, Calves, Glutes, Hamstrings
Other
How to do the Hurdle Hops
- 1
Set up a row of hurdles or other small barriers, placing them a few feet apart.
- 2
Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
- 3
Begin by jumping with both feet over the first hurdle, 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 hurdle. Continue until you have jumped over all of the hurdles.
Log it, see it on your body.
Every Hurdle Hops set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Hurdle Hops fits
The Hurdle Hops shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Hurdle Hops: common questions
What muscles does the Hurdle Hops work?
The Hurdle Hops primarily works the Hamstrings. It also recruits the Abductors, Adductors, Calves, Glutes and Hamstrings as supporting muscles.
Is the Hurdle Hops suitable for beginners?
Yes. The 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 Hurdle Hops a compound or isolation exercise?
The 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 Hurdle Hops with correct form?
Set up a row of hurdles or other small barriers, placing them a few feet apart. Follow the full step-by-step above for the complete movement.
Log your Hurdle Hops sets, free.
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