Start
End
Plyometrics
Front Cone Hops (or hurdle hops)
beginnerother·compound·push
Muscles Worked
Secondary
iliotibial tractobturator externusobturator internussartoriusadductor brevisadductor longusadductor magnusadductor minimusgracilispectineusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorispopliteussemimembranosussemitendinosus
How to Perform
1
Set up a row of cones or other small barriers, placing them a few feet apart.
2
Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
3
Begin by jumping with both feet over the first cone, 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 cone.
5
Continue until you have jumped over all of the cones.
Alternatives to Front Cone Hops (or hurdle hops)
Same muscles, different equipment or difficulty
