Front Cone Hops (or hurdle hops)
A beginner compound plyometric exercise that works the quads.
Starting position
End position
How to Do Front Cone Hops (or hurdle hops)
- Set up a row of cones or other small barriers, placing them a few feet apart.
- Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
- Begin by jumping with both feet over the first cone, 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 cone.
- Continue until you have jumped over all of the cones.
Muscles Worked
Alternatives to Front Cone Hops (or hurdle hops)
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Single-Cone Sprint Drill
A beginner plyometric exercise that works the quads.
-
2
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
-
3
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
-
4
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
-
5
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
-
6
Star Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
-
7
Alternate Leg Diagonal Bound
A beginner compound plyometric exercise that works the quads.
-
8
Depth Jump Leap
A beginner compound plyometric exercise that works the quads.
-
9
Rocket Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
-
10
Scissors Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do front cone hops (or hurdle hops) work?
Front Cone Hops (or hurdle hops) primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for front cone hops (or hurdle hops)?
The source dataset does not record equipment for front cone hops (or hurdle hops). Check the instructions above before you set up.
Front Cone Hops (or hurdle hops): is it suitable for beginners?
Yes. Front Cone Hops (or hurdle hops) is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of front cone hops (or hurdle hops)?
Single-Cone Sprint Drill, Double Leg Butt Kick, Fast Skipping train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my front cone hops (or hurdle hops) reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; front cone hops (or hurdle hops) can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Front Cone Hops (or hurdle hops) with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.