Legs / Beginner / Compound (multi-joint)

Hurdle Hops

An explosive bodyweight exercise for the hamstrings, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Hamstrings

Secondary

Hip abductors (glute med), Adductors, Calves, Glutes

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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

• ✗ Landing stiff-legged or with knees collapsing inward.

  Why it hurts: Rigid or valgus landings load the ACL and the patellar and Achilles tendons.

  ✓ Instead: Land softly on the balls of the feet with knees over toes and hips back. Master landings before adding height.

• ✗ Too many contacts too soon.

  Why it hurts: Tendons adapt more slowly than muscles; high volume leads to tendinopathy (jumper's knee, Achilles).

  ✓ Instead: Start with about 40–60 foot contacts per session, twice a week, and build slowly. Leave 48 hours between sessions.

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