Hurdle Jump

Quads, Glutes, CalvesHurdles

A plyometric drill that builds explosive power in your quads, glutes, and calves. Hurdle jumps also train soft, safe landing mechanics.

How to do it

1Stand in front of the hurdle with feet shoulder-width apart and knees slightly bent.

2Swing your arms back as you sink into a shallow quarter-squat.

3Explosively drive off both feet, driving your body up and over with arm drive.

4Tuck your knees up in mid-air to clear the hurdle.

5Land softly on the balls of your feet, rolling to your heels and bending knees to absorb impact.

6Stand tall or immediately transition into the next hurdle jump.

Common mistakes

Landing with stiff, locked-out knees.

Letting your knees collapse inward on takeoff or landing.

Rushing without absorbing the impact correctly, losing balance.

Breathing

Inhale as you set up for the jump, and exhale forcefully as you drive off the ground.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.