Exercise
Lateral Cone Hops
Also known as: side cone hops, lateral hops over cones, cone side hops
Lateral Cone Hops is a compound exercise for the adductors. Main target: adductors. Also works: abductors, medial gastrocnemius, gluteus medius, gluteus minimus, biceps femoris and vastus lateralis. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics
Muscles worked
How to do it
- Position a number of cones in a row several feet apart.
- Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
- 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.
- Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Similar exercises
Lateral Box Jump
Other
Adductors
Lying Bent Leg Groin
Other
Adductors
Bench Sprint
Other
Vastus lateralisVastus medialis
Box Jump (Multiple Response)
Other
Biceps femoris
Box Skip
Other
Biceps femoris
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Lateral Bound
Bodyweight
Adductors
Adductor
Foam roll
Adductors
Cable Hip Adduction
Cable
Adductors
Thigh Adductor
Machine
Adductors
Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
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