Lateral Cone Hops

A beginner plyometrics exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Lateral Cone Hops

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lateral Cone Hops

Questions

What muscles does the Lateral Cone Hops work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Lateral Cone Hops good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Lateral Cone Hops?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Lateral Cone Hops should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).