PlyometricsBeginner
Lateral Cone Hop
Continuous two-footed sideways jumps over a row of cones, rebounding quickly from each landing. Builds lateral power, reactive ankle stiffness and footwork.
Primary muscles
- Quadriceps
- Adductors
- Calves (Gastrocnemius)
Secondary muscles
- Hip Abductors
- Gluteus Medius
- Glutes (Gluteus Maximus)
- Hamstrings
- Soleus
- Sets
- 3–4
- Reps
- 4–6 cones each way
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.