Lateral Cone Hop
Expert Advice
Maintain a slight bend in your knees during the hops to absorb impact and protect your joints.
How-to-do Steps
- Place a cone or similar object on the ground to act as a marker.
- Stand on one side of the cone, feet shoulder-width apart.
- Bend your knees slightly and jump laterally over the cone to the other side.
- Land softly and immediately jump back to the starting side.
- Repeat for the desired number of repetitions or time.
Track Lateral Cone Hop in FitAI
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Muscles Worked
Lateral Cone Hop primarily targets the Quads, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Lateral Cone Hop work?
Lateral Cone Hop primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Lateral Cone Hop?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lateral Cone Hop suitable for beginners?
Yes, Lateral Cone Hop is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
