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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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
Want Ely to consider Hurdle Hop (Single) for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
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 5-6 reps. Rest 60 seconds between sets.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
The Hurdle Hop (Single) is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes with basic jumping ability. Good progression from squat jumps. Focus on proper technique and consider starting with easier variations.
For the Hurdle Hop (Single), the recommended approach depends on your goals. 3-4 sets of 5-6 reps. Rest 60 seconds between sets. For strength, use 4-6 reps. For muscle growth, perform 6-8 reps. For endurance, complete 10-12 reps.
The Hurdle Hop (Single) 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 (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.