How to Do the Lateral Cone Hops

Beginner · Other · Targets Adductors, Abductors, Calves, Glutes, Hamstrings, Quadriceps

How to perform it

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.

Muscles worked

The Lateral Cone Hops primarily targets your Adductors, with support from your Abductors, Calves, Glutes, Hamstrings, Quadriceps. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Lateral Cone Hops slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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