Lateral Cone Hops
A beginner compound plyometric exercise that works the inner thighs.
Starting position
End position
How to Do Lateral Cone Hops
- 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.
Muscles Worked
Alternatives to Lateral Cone Hops
5 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Lateral Bound
A beginner compound plyometric exercise that works the inner thighs, needing no equipment.
-
2
Lateral Box Jump
A beginner compound plyometric exercise that works the inner thighs.
-
3
Carioca Quick Step
A beginner plyometric exercise that works the inner thighs.
-
4
Thigh Adductor
A beginner isolation strength exercise that works the inner thighs, using a machine.
-
5
Band Hip Adductions
A beginner isolation strength exercise that works the inner thighs, using a resistance band.
Frequently Asked Questions
What muscles do lateral cone hops work?
Lateral Cone Hops primarily works the inner thighs. The glutes, calves, hamstrings and quads assist as secondary muscles.
What equipment do I need for lateral cone hops?
The source dataset does not record equipment for lateral cone hops. Check the instructions above before you set up.
Lateral Cone Hops: is it suitable for beginners?
Yes. Lateral Cone Hops is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of lateral cone hops?
Lateral Bound, Lateral Box Jump, Carioca Quick Step train the same primary muscles and are listed with 2 more alternatives above.
Can Fitnit count my lateral cone hops reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lateral cone hops can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lateral Cone Hops with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.