Legs / Beginner / Compound (multi-joint)

Lateral Cone Hops

An explosive bodyweight exercise for the adductors, with the hip abductors, calves and glutes assisting.

At a glance

Primary

Adductors

Secondary

Hip abductors (glute med), Calves, Glutes, Hamstrings, Quads

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do 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.

Common mistakes

• ✗ Knee caving in on landing.

  Why it hurts: Single-leg landings are a main cause of ACL injury and ankle sprains.

  ✓ Instead: Master two-leg hops first, then land single-leg with the knee over the toes and hold each landing briefly.

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