Lateral Cone Hops
Stand beside a row of cones and hop sideways over each one. Absorb the landing with your legs and rebound straight into the next jump.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · layout
Position a number of cones in a row several feet apart.
02 · starting position
Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
03 · jump · Key step
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.
04 · land and rebound
Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
What's working
3D
- Gastrocnemius
Secondary · 209 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Quadriceps
Secondary · 227 exercises
Open the full 3D atlas →
Alternatives for Gastrocnemius
