About this exercise
A lateral agility drill where you hop on one foot between four cones arranged in a row, developing reactive stability, lateral power, and proprioceptive control in the lower body.
4-Cone Single Foot Lateral Hops
Step by step instructions, muscle activation and variants for the 4-Cone Single Foot Lateral Hops.
MediumGlutesQuadriceps
How to Perform
- Set up four cones in a straight line, each about 30–60 cm apart
- Stand on one foot to the outside of the first cone with a slight knee bend
- Hop laterally from cone to cone, landing softly on the same foot each time
- Keep your ankle, knee, and hip slightly flexed on each landing to absorb impact
- Stay light on your foot and minimize ground contact time between hops
- Complete all cones in one direction, then hop back to the start
- Perform all reps on one leg before switching sides
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesCoreOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the 4-Cone Single Foot Lateral Hops
The 4-Cone Single Foot Lateral Hops 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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