Hominin · exercise
Lateral Cone Hops
Lateral Cone Hops is a beginner plyometrics exercise. It works the adductors, with help from the abductors, calves, glutes, hamstrings and quadriceps.
beginnerotherpush movementcompoundplyometrics
- Main muscles
- adductors
- Also works
- abductors, calves, glutes, hamstrings, quadriceps
How to do it
- Position a number of cones in a row several feet apart.
- Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
- 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.
- Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Carioca Quick Step · other, beginner
- Lateral Box Jump · other, beginner
- Lateral Bound · body only, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).