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Lateral Cone Hop Alternative

12 substitute exercises that target the same muscles

1
Sprint demonstration

Sprint
2
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
3
Walking on Treadmill demonstration

Walking on Treadmill
4
Assault Run demonstration

Assault Run
5
Jump on Fit Box demonstration

Jump on Fit Box
6
Walking demonstration

Walking
7
Long Distance Running demonstration

Long Distance Running
8
Run on Treadmill demonstration

Run on Treadmill
9
Single Leg Vertical Jump demonstration

Single Leg Vertical Jump
10
Run demonstration

Run
11
Spin Back Kick demonstration

Spin Back Kick
12
Ski Runners demonstration

Ski Runners

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Lateral Cone Hop trains

Primary Gastrocnemius Gluteus Maximus Quadriceps

Secondary Hamstrings Obliques

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