Lateral Cone Hops

How to do the Lateral Cone Hops

1. Position a number of cones in a row several feet apart.
2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Muscles worked

Role	Muscles
Primary	adductors
Secondary	abductors, calves, glutes, hamstrings, quads
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Lateral Bound Bodyweight Carioca Quick Step Bodyweight Groin and Back Stretch Bodyweight Groiners Bodyweight Side Lying Groin Stretch Bodyweight Adductor/Groin Bodyweight

Common questions

What muscles does the Lateral Cone Hops work?

The Lateral Cone Hops primarily works the adductors, with the abductors, calves, glutes, hamstrings, and quads as secondary movers. Lateral Bound, Lateral Box Jump, and Carioca Quick Step train the same muscle, across 5 equipment types.

What equipment do you need for the Lateral Cone Hops?

The Right Equipment. Without the right equipment, Lateral Bound, Carioca Quick Step, and Groin and Back Stretch train the same muscle, and 7 of the catalogue's options for this muscle need no equipment.

Is the Lateral Cone Hops suitable for beginners?

Yes, the Lateral Cone Hops is rated beginner. 5 harder options for the same muscle are catalogued.

Where should the Lateral Cone Hops go in a workout?

Early — the Lateral Cone Hops is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Lateral Bound Bodyweight Lateral Box Jump Other Equipment Carioca Quick Step Bodyweight Thigh Adductor Machine Groin and Back Stretch Bodyweight Groiners Bodyweight