10 Best Hurdle Hops Alternatives for Hamstring Power

Hurdle Hops are done standing. Ranked closest by our scoring: the Linear Acceleration Wall Drill, the Self Assisted Inverse Leg Curl and the Self Assisted Inverse Leg Curl (On Floor).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Hurdle Hops

Hurdle Hops
Primary muscle
Hamstrings
Equipment
Other
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings

How to perform Hurdle Hops
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    87% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    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, 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. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    81% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    81% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as Hurdle Hops
    • Equipment: bodyweight only, the same as Hurdle Hops
    • Body position: kneeling, not standing
  4. Moving Claw Series

    4. Moving Claw Series

    78% 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, the same as Hurdle Hops
    • Equipment: bodyweight only, the same as Hurdle Hops
    • Body position: standing, the same as Hurdle Hops
  5. Kick Out SitPlay demonstration

    5. Kick Out Sit

    78% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the hamstrings one side at a time.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    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
  6. Natural Glute Ham Raise

    6. Natural Glute Ham Raise

    77% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 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
  7. Single Leg Platform SlidePlay demonstration

    7. Single Leg Platform Slide

    73% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    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
  8. Standing Single Leg CurlPlay demonstration

    8. Standing Single Leg Curl

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 sets of 10 to 15 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
  9. Knee Tuck Jump

    9. Knee Tuck Jump

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
    2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
    3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

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

    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
  10. Inverse Leg Curl (Bench Support)Play demonstration

    10. Inverse Leg Curl (Bench Support)

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend 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: lying face down, not standing

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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