Lateral Cone Hop
Gym Exercise Card
Equipment
Lateral Cone Hops are a plyometric exercise that improves agility, coordination, and lower-body strength. This exercise involves jumping side-to-side over a cone, engaging the legs and core for stability and quick directional changes, enhancing sports performance.
How to do it
- Stand with feet hip-width apart beside a cone.
- Bend your knees slightly and engage your core.
- Jump sideways over the cone, landing softly.
- Immediately jump back over to the starting side.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Gastrocnemius Gluteus Maximus Quadriceps
Secondary Hamstrings Obliques
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.