Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
Box
Difficulty
Intermediate
Type
Squat
See how Hurdle Hop (Single) 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.
Single hurdle hops teach you to clear obstacles with proper takeoff and landing mechanics before adding the reactive component of continuous hops. This exercise develops vertical power while training you to stick controlled landings.
When to use it
Use for power development and learning to clear obstacles. Great for athletic warm-ups.
Who it's for
Intermediate athletes with basic jumping ability. Good progression from squat jumps.
Drive your knees up to clear the hurdle rather than just jumping forward. Land softly with bent knees and stick the landing completely before resetting for the next rep.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Calves
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Stand facing a hurdle or small barrier.
Lower into a quarter squat position.
Explode upward, driving knees up to clear the hurdle.
Land softly on both feet with bent knees.
Stick the landing and reset for next rep.
Focus on clearing the hurdle with control.
Land softly to practice deceleration.
Drive knees up rather than just jumping forward.
Reset completely between reps.
Use single hurdle hops for power development and learning obstacle clearance technique. Program 3-4 sets of 5-6 reps with full reset between jumps. Master these before progressing to continuous hurdle series.
Clipping the hurdle with feet.
Squatting patterns like the Hurdle Hop (Single) coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Landing with straight legs.
Squatting patterns like the Hurdle Hop (Single) 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 resetting between jumps.
Squatting patterns like the Hurdle Hop (Single) coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Rushing the movement.
Rushing through the Hurdle Hop (Single) makes it easier to lose position and harder to keep tension on your Quadriceps. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate athletes with basic jumping ability. Good progression from squat jumps.
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 5-6 reps. Rest 60 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 (Single) 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 (Single)
The Hurdle Hop (Single) primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Hurdle Hop (Single) include Calves, Hip Flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
Our library labels Hurdle Hop (Single) 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 (Single). 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 (Single) 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 (Single) include: Box Jump, Squat Jump, Tuck Jump. These exercises target similar muscle groups as the Hurdle Hop (Single) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.