Lateral Cone Hops
The Lateral Cone Hops is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Adductors, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. The abductors and calves and glutes and hamstrings and quadriceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Lateral Cone Hops work?
The Lateral Cone Hops primarily works the Adductors. Secondary muscles include the Abductors, Calves, Glutes, Hamstrings, Quadriceps, which assist during the movement.
Is the Lateral Cone Hops good for beginners?
Yes, the Lateral Cone Hops is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Lateral Cone Hops?
You need other to perform the Lateral Cone Hops. Most commercial gyms will have this available.
Track Your Progress
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