Front Cone Hops (or hurdle hops)

A beginner plyometrics exercise for the quads, done with a other equipment.

Front Cone Hops (or hurdle hops): finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

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

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Front Cone Hops (or hurdle hops)

Questions

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

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Front Cone Hops (or hurdle hops) good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Front Cone Hops (or hurdle hops)?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Lateral Box Jump or Lateral Cone Hops.

How many sets and reps of the Front Cone Hops (or hurdle hops) should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).