Lateral Cone Hops
A beginner compound movement that trains the adductors with other equipment.
Force Type
Push
compound
Difficulty
Beginner
compound
Variations
0
equipment swaps
Muscles
6
primary + secondary
The verdict
Lateral Cone Hops has 4-step instructions, more thoroughly documented than most of the 13 adductors exercises PlainExercise catalogues.
Ranked against the 13 adductors exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#474 of 868
4 numbered source steps; the longest instruction list ranks #1.
Instruction text
#618 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Lateral Cone Hops is a beginner compound movement that trains the Adductors along with abductors and calves. It requires other equipment. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Adductors
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Lateral Cone Hops Data Reveals · DOC · PUSH/COMPOUND
Lateral Cone Hops opens on force profile: a PUSH compound pattern for adductors on other equipment, force direction is the first filter on this floor-level record.
4 steps land in the middle third (4–5) of the catalogue, enough detail to compare form without the longest upstream essays.
Lateral Cone Hops is classified as a beginner-level compound movement with a push force profile, primarily training the Adductors with secondary engagement of the abductors, calves, glutes. The canonical form requires other equipment in the plyometrics category. Within the adductors cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | compound |
| Force | push |
| Equipment | other |
| Category | plyometrics |
| Primary muscle | Adductors |
| Secondary muscles | 5 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Lateral Cone Hops catalog footprint
Among 13 exercises whose primary muscle is adductors, Lateral Cone Hops ranks #1 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for adductors for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Lateral Cone Hops trains the adductors as the prime mover, with 5 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Lateral Cone Hops does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Lateral Cone Hops teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the adductors through its full safe range on Lateral Cone Hops is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Lateral Cone Hops recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Lateral Cone Hops - brace and inhale during the lowering phase, exhale on the exertion, especially important with other equipment where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Adductors and secondarily abductors, calves
- People who have access to other equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Lateral Cone Hops; browse 8 peer adductors exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Lateral Cone Hops feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · OTHER · PUSH/COMPOUND · FLOOR
- On PUSH/COMPOUND adductors work, warm up 5–10 minutes before loading Lateral Cone Hops; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on OTHER gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Lateral Cone Hops, drawn across all muscles (not the adductors-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (4 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (463 here).
Related exercises
Other exercises that target the Adductors.
See all Adductors exercises.
Using the lateral cone hops
A beginner compound movement for the adductors - here's how to put it to work.
- Train the adductors 2–3 times a week with 48+ hours between hard sets; pair this with other adductors movements for balanced development. All adductors exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.