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Lateral Cone Hops

The Lateral Cone Hops primarily targets your Adductors, with support from Abductors, Calves, Glutes, Hamstrings, Quadriceps. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Adductors Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps

How to perform Lateral Cone Hops

  1. Step 1. Position a number of cones in a row several feet apart.
  2. Step 2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
  3. Step 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. Step 4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Frequently asked questions

What is the proper landing technique for lateral cone hops?

Land softly on the balls of your feet with a slight bend in the knees to absorb impact. Maintain a neutral spine and keep your center of gravity balanced over your midfoot.

Which muscle groups are primarily targeted during this movement?

The exercise focuses on the glutes, specifically the gluteus medius, to drive lateral power. It also engages the calves and quadriceps for explosive takeoff and stabilization.

What is a common mistake to avoid when hopping sideways?

Avoid letting your knees cave inward upon landing, which can stress the joints. Ensure your knees stay aligned with your toes and prevent your heels from slamming into the ground.

How can a beginner modify this exercise if jumping is too difficult?

Beginners can perform lateral steps over the cone or use a flat line on the floor instead of a physical obstacle. This reduces the vertical requirement while building lateral coordination.

How should lateral cone hops be programmed for athletic development?

Perform 3 to 4 sets of 8 to 12 repetitions per side as part of a dynamic warm-up or plyometric circuit. Focus on minimizing ground contact time rather than maximal height.

Sample sets & reps for Lateral Cone Hops

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Adductors exercises

  • Adductor — stretch
  • Adductor/Groin — stretch
  • Band Hip Adductions — band
  • Carioca Quick Step — other
  • Groin and Back Stretch — stretch

See all Adductors exercises →

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