Hurdle Jumps

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Hurdle Jumps


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Vertical)
Intensity: Medium High



Stand facing collapsible hurdles or barriers (12" to 36", 30 to 90 cm) set up in a row.


Squat down and jump over hurdle with feet together using a double arm swing. Upon landing, immediately jump over next hurdle.


Use both upper and lower body movements. Keep landings short. Hurdles should be collapsible in case they are not cleared. Space hurdles or barriers according to ability. Increase height of barrier as ability improves. Perform 2 or more jumps in succession.

Jumps require static spinal extension as body initially extends and during landing. However, spinal flexion occurs as legs are pulled upward, following complete hip flexion in effort to raise legs to maximal height. Consequently, dynamic spinal extension is observed when hips and body are re-extended.

Force (Articulation)


Exercise Directory | Plyometrics: Function & Intensity / Type

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