Lateral Cone Hops
- Main muscles
- Adductors
- Also works
- Abductors, Calves, Glutes, Hamstrings, Quads
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound · Push
How to do it
- Position a number of cones in a row several feet apart.
- Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
- 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.
- Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Quick answers
- What muscles does the Lateral Cone Hops work?
- Mainly the adductors, with help from the abductors, calves, glutes, hamstrings, quads.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More adductors exercises
Exercise descriptions: free-exercise-db, public domain.