ENVI
All muscles
Loading 3D model…
Drag to rotate · scroll/pinch to zoom · tap to select · double-click to zoom in on a muscle

Hamstrings

Hurdle Hops

Hurdle Hops (Start)Hurdle Hops (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A jumping drill over low barriers using both feet, aimed at building quick, explosive leg power.

Plyometrics
Primary musclesHamstrings
Secondary musclesAbductorsAdductorsCalvesGlutes

Energy burned

≈ 34 kcalFor 3 × 8–12, rest 90s · ≈ 5.9 kcal/min

Estimate range 25–42 kcal (±25 %)

Muscle mass worked22 %
Effort during a set10.6 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

  1. 1Line up several low barriers one after another with room between each.
  2. 2Stand facing the first one, feet about hip width apart.
  3. 3Get ready to swing your arms.

How to perform

  1. 1Throw your arms forward and spring off the ground, lifting your knees to clear the barrier.
  2. 2Touch down quietly on the balls of both feet with soft knees.
  3. 3Spring again right away to clear the next barrier.
  4. 4After the last one, walk back to the start and rest.

Alternatives

See all

Stretches for Hamstrings

See all