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