Instructions

1

Stand upright with feet shoulder-width apart, facing forward. Keep your chest up and core engaged. Position ab/ab-dolly equipment within stepping distance.

2

Begin with both feet on the ground in a neutral standing position. Maintain an upright posture with arms at sides or in a running position for balance.

3

Step forward with one leg, lowering your hips by bending both knees until the rear knee nearly touches the ground. The front knee should track over the ankle without extending past the toes. Control the descent through the quad and glute muscles.

4

Drive through the front heel and rear foot to propel the body upward and forward. Return to standing position by extending the hips and knees. Alternate legs and repeat for continuous stepping motion, or return to start position for discrete repetitions.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Hurdle Hops allows you to target the Quadriceps with precision. As a foundational Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Quadriceps.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Hurdle Hops
Cable Hurdle Hops
Banded Hurdle Hops

Beginner Tips

If you are new to the Hurdle Hops , focus on mastering the movement pattern with zero weight before adding Body weight.

Hurdle Hops