Quick Answer
Lateral Cone Hop is a beginner plyometrics exercise that targets your adductors, abductors and quadriceps. It uses a other. Set up row of cones.
Video Tutorial
How to Perform the Lateral Cone Hop
- 1
Set up row of cones.
- 2
Stand beside first cone, feet shoulder-width.
- 3
Jump laterally over cone with both feet.
- 4
Land softly.
- 5
Immediately rebound, jumping over next cone.
- 6
Continue down line.
- 7
Repeat going back other direction.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Lateral Cone Hop isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lateral Cone Hop work?
The Lateral Cone Hop primarily works your adductors, abductors and quadriceps. Secondary muscles include the calves, glutes, hamstrings and core.
What equipment do I need for the Lateral Cone Hop?
The Lateral Cone Hop needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Lateral Cone Hop suitable for beginners?
Yes. The Lateral Cone Hop is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Lateral Cone Hop should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lateral Cone Hop every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors, abductors and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.