Legs · Other · Compound · Beginner
Lateral Cone Hops
PrimarySecondary
- Main muscles
- Adductors
- Also working
- Abductors, Calves, Glutes, Hamstrings, Quads
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.
Swaps on other equipment
Each has the adductors as its main muscle and is also a push, on a different piece of equipment.
Other adductor exercises
- Groiners · Bodyweight
- Lateral Bound · Bodyweight
- Lateral Box Jump · Other
- Lying Bent Leg Groin · Other
- Side Leg Raises · Bodyweight
- Side Lying Groin Stretch · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake