Quadriceps
Front Cone Hops (or hurdle hops)
A plyometric drill hopping forward over cones or low hurdles to train jumping power.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked34 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set up a row of low cones or hurdles spaced about a few feet apart.
- 2Stand with your feet hip-width apart at the first cone.
- 3Keep your arms ready to swing.
How to perform
- 1Swing your arms and jump over the first cone with both feet.
- 2Land softly on the balls of your feet with bent knees.
- 3Quickly spring over the next cone with minimal ground time.
- 4Continue down the line, then walk back and reset.
