Lateral Cone Hops
How to do the Lateral Cone Hops
- 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.
How to program the Lateral Cone Hops
Sets and reps
As a compound movement, the Lateral Cone Hops responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Lateral Cone Hops is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Lateral Cone Hops work?
The Lateral Cone Hops primarily targets the Adductors. It also recruits the Abductors, Calves, Glutes, Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Lateral Cone Hops?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Lateral Cone Hops should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
