Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
Box
Difficulty
Intermediate
Type
Squat
See how Hurdle Hop (Continuous) could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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.
Changing your back position during the Hurdle Hop (Continuous) can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Losing rhythm through the series.
Squatting patterns like the Hurdle Hop (Continuous) coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not maintaining proper posture.
Squatting patterns like the Hurdle Hop (Continuous) coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Clipping hurdles due to fatigue.
Squatting patterns like the Hurdle Hop (Continuous) coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Intermediate to advanced athletes with solid single hurdle technique.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 5 hurdles. Rest 90 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Hurdle Hop (Continuous) could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Hurdle Hop (Continuous) as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Hurdle Hop (Continuous). The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Hurdle Hop (Continuous) is a box. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.