10 Best Front Cone Hops (Or Hurdle Hops) Alternatives for Quad Power

Ranked Front Cone Hops (Or Hurdle Hops) Alternatives

10 substitutes, ranked by how closely each one matches Front Cone Hops (Or Hurdle Hops) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Linear Acceleration Wall Drill

   79% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the quads.

   How to perform this exercise

   1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
   2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
   3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
   4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: bodyweight only, the same as Front Cone Hops (Or Hurdle Hops)
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
   • Balance: easier to stay steady on than Front Cone Hops (Or Hurdle Hops)
2. 

   2. Hurdle Hops

   78% match

   • Hamstrings
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
   2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
   3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
   4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: bodyweight only, the same as Front Cone Hops (Or Hurdle Hops)
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
3. Best match

   

   3. One-arm Side Deadlift

   75% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   A straight swap when you want to keep working the quads.

   How to perform this exercise

   1. Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
   2. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
   3. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
   4. Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
   5. Repeat for the recommended amount of repetitions.
   6. Switch arms and repeat the movement.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as Front Cone Hops (Or Hurdle Hops)
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
4. 

   4. Leverage Deadlift

   72% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
   2. Return the weight to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Cone Hops (Or Hurdle Hops)
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
   • Balance: easier to stay steady on than Front Cone Hops (Or Hurdle Hops)
5. 

   5. Clean Pull

   72% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   Pick this when you want to work the quads with less balance to manage.

   How to perform this exercise

   1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees.
   3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Cone Hops (Or Hurdle Hops)
   • Equipment: free weights, not bodyweight only
   • Balance: easier to stay steady on than Front Cone Hops (Or Hurdle Hops)
6. 

   6. Moving Claw Series

   70% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
   2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
   3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: bodyweight only, the same as Front Cone Hops (Or Hurdle Hops)
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
7. Play demonstration

   7. Snatch Pull

   67% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
   2. Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
   3. Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
   4. As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
   5. As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
   6. Catch the barbell overhead with your arms fully extended and your knees bent.
   7. Stand up by extending your hips and knees, keeping the barbell overhead.
   8. Lower the barbell back down to the starting position by reversing the movement.
   9. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Cone Hops (Or Hurdle Hops)
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
   • Balance: easier to stay steady on than Front Cone Hops (Or Hurdle Hops)
8. 

   8. Stride Jump Crossover

   65% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a box with your inside foot on top of it, close to the edge.
   2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
   3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
   4. Repeat the movement, crossing back over to the other side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as Front Cone Hops (Or Hurdle Hops)
   • Equipment: bodyweight only, the same as Front Cone Hops (Or Hurdle Hops)
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
9. 

   9. Scissors Jump

   65% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
   4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as Front Cone Hops (Or Hurdle Hops)
   • Equipment: bodyweight only, the same as Front Cone Hops (Or Hurdle Hops)
   • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)
10. 

    10. Split Jump

    65% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot.
    3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    4. As you jump, bring your feet together, and move them back to their initial positions as you land.
    5. Absorb the impact by reverting back to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: quads, the same as Front Cone Hops (Or Hurdle Hops)
    • Equipment: bodyweight only, the same as Front Cone Hops (Or Hurdle Hops)
    • Body position: standing, the same as Front Cone Hops (Or Hurdle Hops)