HamstringsBeginner

Hurdle Hops

Plyometrics movement using Other.

Primary muscle: Hamstrings
Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings
Force: Push
Movement pattern: Compound
Movement category: Plyometric

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Abductors, Adductors, Calves, Glutes, Hamstrings

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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