Hurdle Hop (Single)
Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
Box
Difficulty
Intermediate
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Hurdle Hop (Single) targets your plyometrics through a squat pattern movement pattern. Use for power development and learning to clear obstacles. Great for athletic warm-ups.
Everything You Need to Know About the Hurdle Hop (Single)
The Hurdle Hop (Single) 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 power development and learning to clear obstacles. Great for athletic warm-ups. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes with basic jumping ability. Good progression from squat jumps. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Hurdle Hop (Single) — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Hurdle Hop (Single)?
- 1
Stand facing a hurdle or small barrier.
- 2
Lower into a quarter squat position.
- 3
Explode upward, driving knees up to clear the hurdle.
- 4
Land softly on both feet with bent knees.
- 5
Stick the landing and reset for next rep.
What are the best tips for the Hurdle Hop (Single)?
Focus on clearing the hurdle with control.
Land softly to practice deceleration.
Drive knees up rather than just jumping forward.
Reset completely between reps.
Common Hurdle Hop (Single) mistakes
Clipping the hurdle with feet.
Squatting patterns like the Hurdle Hop (Single) 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.
Landing with straight legs.
Squatting patterns like the Hurdle Hop (Single) 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 resetting between jumps.
Squatting patterns like the Hurdle Hop (Single) 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.
Rushing the movement.
Rushing through the Hurdle Hop (Single) reduces the time your Quadriceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Hurdle Hop (Single) — who it's best for
Intermediate athletes with basic jumping ability. Good progression from squat jumps.
How to Program the Hurdle Hop (Single)
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.
What are good alternatives to the Hurdle Hop (Single)?
Box Jump
Squat Jump
Tuck Jump
Other Variations
- Single-Leg Hurdle Hop
- Lateral Hurdle Hop
- Forward-Back Hurdle Hop
- Hurdle Hop Series
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hurdle Hop (Single) — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Use appropriate hurdle height.
- Use soft hurdles if available.
- Land with bent knees.