GymPlan AILateral Cone Hops
Lateral Cone Hops is a beginner compound plyometrics that mainly works your adductors (inner thighs), with help from your abductors (outer hips), calves, glutes, hamstrings and quads.
How to do the lateral cone hops
- 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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialLateral Cone Hops alternatives
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What muscles does the lateral cone hops work?
It mainly works your adductors (inner thighs); your abductors (outer hips), calves, glutes, hamstrings and quads assist.
How many sets and reps of lateral cone hops should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the lateral cone hops good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.