Lateral Cone Hop - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lateral Cone Hop

Step by step instructions, muscle activation and variants for the Lateral Cone Hop.

MediumGlutesQuadriceps

About this exercise

A plyometric agility drill where you hop laterally over a cone or marker, landing softly and immediately rebounding to the other side. The exercise develops lateral power, reactive strength, and lower-body coordination, making it popular in athletic conditioning programs.

How to Perform

  • Place a cone or small marker on the floor beside you
  • Stand to one side of the cone with feet together or hip-width apart
  • Bend your knees slightly and load your hips in an athletic stance
  • Jump laterally over the cone, driving off both feet
  • Land softly on the balls of your feet with knees bent to absorb impact
  • Immediately spring back over the cone to the starting side
  • Maintain a quick, controlled rhythm while keeping your chest up and core engaged
  • Continue for the desired number of repetitions or time

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Lateral Cone Hop

The Lateral Cone Hop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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