Start
End
LegsBeginnerBodyweight
Front Cone Hops (or hurdle hops)
قفزات المخروط الأمامية (أو الحواجز)
Target Muscles
QuadsAbductorsAdductorsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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- 1
Set up a row of cones or other small barriers, placing them a few feet apart.
- 2
Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
- 3
Begin by jumping with both feet over the first cone, swinging both arms as you jump.
- 4
Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
- 5
Continue until you have jumped over all of the cones.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
