Hurdle Hop (Continuous)
Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
Box
Difficulty
Intermediate
Type
Squat
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The Hurdle Hop (Continuous) is a plyometric squat pattern movement that primarily targets your plyometrics. Use for reactive strength and conditioning. Excellent for athletes needing quick ground contacts.
Everything You Need to Know About the Hurdle Hop (Continuous)
The Hurdle Hop (Continuous) is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for reactive strength and conditioning. Excellent for athletes needing quick ground contacts. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced athletes with solid single hurdle technique. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Hurdle Hop (Continuous) work?
Primary
Secondary
Stabilizers
Step-by-step: Hurdle Hop (Continuous)
- 1
Set up 3-5 hurdles in a row with appropriate spacing.
- 2
Start in an athletic stance facing the first hurdle.
- 3
Jump over the first hurdle, landing softly.
- 4
Immediately react and jump over the next hurdle.
- 5
Continue through all hurdles without stopping.
What are the best tips for the Hurdle Hop (Continuous)?
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.
Mistakes to watch for on the Hurdle Hop (Continuous)
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.
Who should do the Hurdle Hop (Continuous)?
Intermediate to advanced athletes with solid single hurdle technique.
How to Program the Hurdle Hop (Continuous)
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.
What are good alternatives to the Hurdle Hop (Continuous)?
Pogo Hop
Depth Jump
Box Jump
Other Variations
- Lateral Continuous Hurdles
- Single-Leg Continuous
- Hurdle Hop and Stick
- Mixed Height Hurdles
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hurdle Hop (Continuous) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master single hurdle hops first.
- Use appropriate spacing.
- Use soft hurdles when learning.