Lateral Cone Hops

Lateral Cone Hops is a compound plyometrics exercise using other that trains the adductors.

Open in MyoAmigo →

Primary muscles: Adductors

Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Lateral Cone Hops from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Adductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

Related Adductors exercises

← All exercises · Browse by muscle