Quads
Hurdle Jump
The Hurdle Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
Also known as: hurdle hop
How to do it
- Set a row of low hurdles about one stride apart and stand behind the first.
- Dip into a quarter squat with the arms back.
- Jump up and over the hurdle, pulling the knees up.
- Land softly on both feet and rebound straight into the next hurdle.
- Continue through the row, then walk back to the start.
Tips
- Tuck the knees high rather than leaning forward to clear the hurdle.
- Keep ground contact short between hurdles.
- Start with low hurdles and raise them as the rhythm gets smooth.
Common mistakes
- Landing flat-footed and pausing between hurdles.
- Clipping the hurdle by jumping forward instead of up.
- Knees caving inward on landing.
Muscles worked by the Hurdle Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Hurdle Jump alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Hurdle Jump work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Hurdle Jump good for beginners?
The Hurdle Jump is rated intermediate. If you are new, learn the Box Jump first and build up from there.
What is a good alternative to the Hurdle Jump?
For example the Box Jump, Broad Jump and Box Step Up Jump. They train mostly the same muscles.
How do you make the Hurdle Jump harder?
Add weight or reps, or move on to the Depth Drop and Depth Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.