Lateral Cone Hops
How to do the Lateral Cone Hops with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Adductors
Abductors, Calves, Glutes, Hamstrings, Quads
Other
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.
Log it, see it on your body.
Every Lateral Cone Hops set you log feeds Ascend's anatomy heatmap, so your adductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Lateral Cone Hops fits
The Lateral Cone Hops shows up in training built around a specific goal. See how it fits:
More adductors exercises
Lateral Cone Hops: common questions
What muscles does the Lateral Cone Hops work?
The Lateral Cone Hops primarily works the Adductors. It also recruits the Abductors, Calves, Glutes, Hamstrings and Quads as supporting muscles.
Is the Lateral Cone Hops suitable for beginners?
Yes. The Lateral Cone Hops is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Lateral Cone Hops a compound or isolation exercise?
The Lateral Cone Hops is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Lateral Cone Hops with correct form?
Position a number of cones in a row several feet apart. Follow the full step-by-step above for the complete movement.
Log your Lateral Cone Hops sets, free.
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