Exercise Comparison
Band Hip Adductions vs Lateral Cone Hops
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Cone Hops
Instructions
Band Hip Adductions
Anchor a band around a solid post or other object.
Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
Stand up straight and hold onto the post if needed. This will be your starting position.
Keeping the knee straight, raise your right legs out to the side as far as you can.
Return to the starting position and repeat for the desired rep count.
Switch sides.
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. Band Hip Adductions is a beginner exercise using bands, while Lateral Cone Hops is beginner and uses other. Choose Band Hip Adductions if you have access to bands, or Lateral Cone Hops if you prefer other. Lateral Cone Hops is a compound movement working multiple joints, making it better for overall strength. Band Hip Adductions isolates the target muscle for focused development.