Front Cone Hops (or hurdle hops)
The Front Cone Hops (or hurdle hops) is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Front Cone Hops (or hurdle hops) work?
The Front Cone Hops (or hurdle hops) primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Front Cone Hops (or hurdle hops) good for beginners?
Yes, the Front Cone Hops (or hurdle hops) is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Front Cone Hops (or hurdle hops)?
You need other to perform the Front Cone Hops (or hurdle hops). Most commercial gyms will have this available.
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