▸ Legs
Front Cone Hops (or hurdle hops)
QuadricepsOther
beginner · compound · plyometrics
Also works: Abductors · Adductors · Calves · Glutes · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Set up a row of cones or other small barriers, placing them a few feet apart.
02
Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
03
Begin by jumping with both feet over the first cone, swinging both arms as you jump.
04
Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
05
Continue until you have jumped over all of the cones.