Start
End
Plyometrics
Lateral Cone Hops
beginnerother·compound·push
Muscles Worked
Primary
Secondary
iliotibial tractobturator externusobturator internussartoriusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosusrectus femorisvastus intermediusvastus lateralisvastus medialis
How to Perform
1
Position a number of cones in a row several feet apart.
2
Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
3
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.
4
Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Alternatives to Lateral Cone Hops
Same muscles, different equipment or difficulty
