How to do a Lateral Cone Hop
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 21,582
- Popularity Rank
- 1001st
- Difficulty
- Beginner
- Adductors Strength
- 60 mSCORE 6th
- Equipment Required
Cone
Workouts with Lateral Cone Hop
Instructions for Proper Form
Lateral Cone Hop is a plyometric exercise that primarily targets your lower body muscles, especially the quads, hamstrings, and calves. By hopping laterally over a cone, you add an element of instability and agility to the movement. This exercise is excellent for improving lateral quickness, coordination, and overall athletic performance. It's a great way to add intensity and variety to your lower body or agility training.
- Stand 3-6” perpendicular from the cone and place your feet hip-width apart.
- Begin hinging at your hips while simultaneously extending your arms behind you.
- Maintain a straight and rigid torso throughout while you descend and keep your heels firmly on the ground.
- Once you have reached a half squat depth, you will need to immediately explode upward by extending your hips and knees and swinging your arms forward.
- Push off more with furthest lateral foot from the cone to move laterally to the other side of the cone.
- Absorb the impact by slightly flexing your hips and knees and immediately recoil to return to the starting position.
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Alternatives & Variations to Lateral Cone Hop
1. Machine Hip Adductor
96.9 mSCORESWAPPED 232 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
2. Standing Hip Adduction
61.4 mSCORESWAPPED 124 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
3. Cable Hip Adduction
41.6 mSCORESWAPPED 123 TIMESThis exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.
4. Lateral Bound
61.9 mSCORESWAPPED 78 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
5. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 38 TIMESThis exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.
6. Lateral Lunge Stretch
3.8 mSCORESWAPPED 35 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
7. Lateral Box Jump
71.6 mSCORESWAPPED 30 TIMESAn explosive compound exercise focusing on lateral power and agility. This exercise targets the lower body muscles, particularly the glutes, quadriceps, and calves, while also improving coordination and balance.
8. Medicine Ball Leg Crunch
54.8 mSCORESWAPPED 20 TIMESThe Medicine Ball Leg Crunch is an exercise that targets your abdominal muscles. Lie on your back with your legs raised and knees slightly bent. Hold a medicine ball between your feet. Crunch your upper body and legs toward each other, squeezing the medicine ball between your feet.
- Intermediate
- Abs
- Medicine Ball
9. Machine Hip Abductor
96.7 mSCORESWAPPED 19 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
10. Butterfly Stretch
3 mSCORESWAPPED 16 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.