Lateral Cone Hops
How to do the Lateral Cone Hops with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Adductors
Abductors, Calves, Glutes, Hamstrings, Quads
Other
How to do the Lateral Cone Hops
- 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.
Log it, see it on your body.
Every Lateral Cone Hops set you log feeds Ascend's anatomy heatmap — so your adductors volume is visible at a glance — and counts toward your bodyweight-strength tier.
More adductors exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |