Legs · Cone
Cone Shuttle
How to do the cone shuttle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cone
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Arrange cones in a line or pattern according to your drill. Start at the first cone in an athletic stance. Sprint to the second cone, plant your foot, pivot and change direction as quickly as possible to run to the next cone. Continue running to each cone in the designated order, focusing on quick acceleration, deceleration and directional changes while staying low and balanced.
- 1Feel your legs powering short sprints and direction changes around cones
- 2Stay low and engage your core for quick transitions
- 3Use controlled footwork and deceleration
Common mistakes
- Avoid overstriding or sliding on turns
- Don't stand upright; remain in an athletic stance
- Avoid sloppy footwork; plant and push off decisively
Muscles worked
The cone shuttle mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the cone shuttle 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 April 2026.