Legs · Bodyweight
4 Cone Single Foot Lateral Hops
How to do the 4 cone single foot lateral hops, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Set up a line of cones and stand on one foot beside the first one. Hop sideways over each cone, landing softly on the same foot with a soft knee, then push off to clear the next cone. Work down the line, then repeat on the other foot.
- 1Calf and glute on the standing foot loading and springing you sideways
- 2A quick, soft landing that lets you bounce straight into the next hop
- 3Hips and core holding you steady so you do not drift off line
Common mistakes
- Letting the knee collapse inward on landing
- Landing flat-footed or on a locked, stiff leg
- Pausing too long between cones and losing the rhythm
Muscles worked
The 4 cone single foot lateral hops mainly works the glutes, quads, and calves, with the hamstrings, lower back, obliques, and adductors assisting.
- GlutesPrimary
- QuadsPrimary
- CalvesPrimary
- HamstringsSupport
- Lower BackSupport
- ObliquesSupport
- AdductorsSupport
- Lower AbsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the 4 cone single foot lateral hops for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.