Lateral Cone Hops
Lateral Cone Hops is a beginner-level compound in the plyometrics category that primarily works the adductors. It also recruits the abductors, calves, glutes, hamstrings and quads. It is performed with other equipment.
How to do it
- 1Position a number of cones in a row several feet apart.
- 2Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
- 3Begin 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.
- 4Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.