Exercise Comparison
Adductor vs Lateral Cone Hops
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Cone Hops
Instructions
Adductor
Lie face down with one leg on a foam roll.
Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.
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.
Verdict
Both exercises target the adductors. Adductor is a intermediate exercise using foam roll, while Lateral Cone Hops is beginner and uses other. Choose Lateral Cone Hops if you're looking for a more accessible option, or Adductor for a greater challenge. Lateral Cone Hops is a compound movement working multiple joints, making it better for overall strength. Adductor isolates the target muscle for focused development.