10 Best Hurdle Hops Alternatives for Hamstring Power

Hurdle Hops are done standing. Ranked closest by our scoring: the Linear Acceleration Wall Drill, the Stiff-legged Dumbbell Deadlift and Cable Deadlifts.

Hurdle Hops

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Hurdle Hops

The steps for Hurdle Hops themselves, so you can judge how close each substitute below really is.

Hamstrings, with abductors, adductors, calves, glutes, hamstrings · Other · Intermediate · Compound

  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.

The 10 Best Hurdle Hops Alternatives

10 substitutes, ranked by how closely each one matches Hurdle Hops on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    87% match

    Hamstrings · Intermediate · Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    • Bodyweight
    How to perform it
    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, the same as Hurdle Hops
    • Equipment: bodyweight only, the same as Hurdle Hops
    • Body position: standing, the same as Hurdle Hops
    • Balance: easier to stay steady on than Hurdle Hops
  2. Stiff-legged Dumbbell Deadlift

    2. Stiff-legged Dumbbell Deadlift

    84% match

    Hamstrings · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Grasp a couple of dumbbells holding them by your side at arm's length.
    2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as Hurdle Hops
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Hurdle Hops
    • Balance: easier to stay steady on than Hurdle Hops
  4. Self Assisted Inverse Leg CurlPlay demonstration

    4. Self Assisted Inverse Leg Curl

    81% match

    Hamstrings · Intermediate · Isolation

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

    • Bodyweight
    How to perform it
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Hurdle Hops
    • Equipment: bodyweight only, the same as Hurdle Hops
    • Body position: kneeling, not standing
  6. Reverse Band Deadlift

    6. Reverse Band Deadlift

    80% match

    Hamstrings · Advanced · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Barbell
    How to perform it
    1. Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
    2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
    3. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
    4. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
    5. Lower the bar by bending at the hips and guiding it to the floor.

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

    Why this matches
    • Primary muscle: hamstrings, the same as Hurdle Hops
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Hurdle Hops
    • Balance: easier to stay steady on than Hurdle Hops

How to Choose the Right Hurdle Hops Substitute

Select a substitute based on goal (power vs hypertrophy), current load tolerance, and available equipment. For power, pick plyometric options like broad jumps or box jumps and cue an explosive hip drive; for muscle growth, choose RDLs or Nordic curls and prioritize slow eccentric control to increase time under tension. Consider biomechanics: favor hip-hinge patterns to emphasize hamstring and glute activation, and reduce knee-dominant squatting if you want greater posterior-chain stimulus.

Hurdle Hops FAQ

What muscles does Hurdle Hops work?

Hurdle hops primarily target the hamstrings and glutes through explosive hip extension and the quadriceps via knee extension during landing. The exercise also engages the calves and core to stabilize the pelvis and control the stretch-shortening cycle during takeoff and landing.

What is the best bodyweight alternative to Hurdle Hops?

Broad jumps are the best bodyweight alternative for power; they use the same hip-extension pattern and stretch-shortening cycle. Cue an aggressive hip drive, swing the arms, and land softly with hips back and knees bent to maintain hamstring activation and reduce impact.

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