Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
Box
Difficulty
Intermediate
Type
Squat
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Continuous hurdle hops develop reactive strength by requiring rapid ground contacts between obstacles. This series drill trains the stretch-shortening cycle under fatigue, building the elastic power essential for sprinting and change of direction.
When to use it
Use for reactive strength and conditioning. Excellent for athletes needing quick ground contacts.
Who it's for
Intermediate to advanced athletes with solid single hurdle technique.
Minimize ground contact time between hurdles—the goal is quick, elastic rebounds, not pausing to reset. Keep your eyes forward and maintain rhythm throughout the series.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Calves
See where Hurdle Hop (Continuous) fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Set up 3-5 hurdles in a row with appropriate spacing.
Start in an athletic stance facing the first hurdle.
Jump over the first hurdle, landing softly.
Immediately react and jump over the next hurdle.
Continue through all hurdles without stopping.
Minimize ground contact time between hurdles.
Keep your eyes forward, not down at hurdles.
Maintain rhythm throughout the series.
Use arms to help generate momentum.
Use continuous hurdle hops for reactive power training. Program 3-4 sets of 5 hurdles with full recovery between sets. Start with lower hurdles and wider spacing until you can maintain quick contacts consistently.
Spending too much time on ground between hurdles.
A compromised back position during the Hurdle Hop (Continuous) puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Losing rhythm through the series.
Squatting patterns like the Hurdle Hop (Continuous) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not maintaining proper posture.
Squatting patterns like the Hurdle Hop (Continuous) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Clipping hurdles due to fatigue.
Squatting patterns like the Hurdle Hop (Continuous) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Intermediate to advanced athletes with solid single hurdle technique.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5 hurdles. Rest 90 seconds between sets.
MySetPlan places Hurdle Hop (Continuous) inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Hurdle Hop (Continuous)
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Frequently Asked Questions About the Hurdle Hop (Continuous)
The Hurdle Hop (Continuous) primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Hurdle Hop (Continuous) include Calves, Hip Flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
The Hurdle Hop (Continuous) is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced athletes with solid single hurdle technique. Focus on proper technique and consider starting with easier variations.
For the Hurdle Hop (Continuous), the recommended approach depends on your goals. 3-4 sets of 5 hurdles. Rest 90 seconds between sets. For strength, use 3-5 hurdles x 3-4 sets. For muscle growth, perform 5-6 hurdles x 3 sets. For endurance, complete 6-8 hurdles x 3 sets.
The Hurdle Hop (Continuous) typically requires a box, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Hurdle Hop (Continuous) include: Pogo Hop, Depth Jump, Box Jump. These exercises target similar muscle groups as the Hurdle Hop (Continuous) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.