Hurdle Hops

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

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

How to do the Hurdle Hops

Set up a row of hurdles or other small barriers, placing them a few feet apart.
Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
Begin by jumping with both feet over the first hurdle, 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 hurdle. Continue until you have jumped over all of the hurdles.

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 Hurdle Hops

Questions

What muscles does the Hurdle Hops work?

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

Is the 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 Hurdle Hops?

Good alternatives that train the hamstrings: Box Jump (Multiple Response), Box Skip, Front Box Jump or Knee Tuck Jump.

How many sets and reps of the 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).