Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Front Cone Hops (or hurdle hops) primarily works the quadriceps, with the abductors, adductors, calves, glutes and hamstrings supporting the movement. It is a plyometrics movement performed with other.
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Movement instructions
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.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Front Cone Hops (or hurdle hops) sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
