Lateral Cone Hops
Works the adductors.
- Primary muscles
- Adductors
- Secondary muscles
- Abductors, Calves, Glutes, Hamstrings, Quads
- Equipment
- Other
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Adductors exercises
- Lateral Box Jump Other
- Lying Bent Leg Groin Other