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Lateral Cone Hops
Plyometric sideways jumps over a low cone that target quads, glutes, and calves to build explosive power, agility, and lateral quickness; used in sports training for directional changes.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
7/10Gastrocnemius, Soleus
Adductors
6/10Adductor Longus, Adductor Magnus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a 6-12 inch cone on the ground. Stand perpendicular to it, 3-6 inches away, feet hip-width apart in athletic stance with core engaged and arms ready.
- Bend knees into quarter squat and swing arms back.
- Explode upward and sideways over cone by extending ankles, knees, and hips.
- Swing arms forward for momentum.
- Land softly on opposite side with bent knees absorbing impact.
- Immediately push off to hop back over cone.
- Maintain rhythm without pausing.
Coaching Tips
Form Cues
- Drive through mid-foot
- Keep core tight
- Knees track over toes
- Land soft and quick
- Arms swing opposite to legs
- Stay athletic throughout
Breathing
Inhale during preparation and landing; exhale forcefully during explosive jump.
Tempo
1-0-1
Range of Motion
Achieve full triple extension on jump; land with knees and hips flexing to parallel or below, avoiding full lockout.
Safety
Safety Notes
- Warm up thoroughly before plyometrics
- Avoid if acute knee or ankle pain
- Progress from basic jumps
- Land softly to minimize joint impact
- Maintain knee alignment to prevent valgus collapse
- Stop if balance is lost
Spotting
Not typically required; perform in open space with spotter nearby for beginners to assist balance if needed.
Common Mistakes
- Knees caving inward
- Stiff landings on heels
- Leaning too far forward
- Pausing between hops
- Arms not swinging for momentum
- Poor core engagement
When to Avoid
- Acute knee injuries
- Ankle sprains
- Lower back pain
- Poor balance issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction mobility
- Shoulder flexion for arm swing
Build Up First
- Basic squat jump proficiency
- Athletic stance competency
- Core bracing ability
Also known as
Side Cone Hops, Lateral Hurdle Hops, Cone Lateral Jumps
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