Hurdle Hops
The Hurdle Hops is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings 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 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.
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 Hurdle Hops work?
The Hurdle Hops primarily works the Hamstrings. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Hurdle Hops good for beginners?
Yes, the Hurdle Hops is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Hurdle Hops?
You need other to perform the Hurdle Hops. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.