Legs · Cone
Cone T-drill
How to do the cone t-drill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cone
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set up cones in a T-shape. Sprint to center cone, shuffle to outer cones, backpedal to start. Focus on quick direction changes.
- 1Set up cones in a T shape and sprint forward, shuffle laterally, and backpedal, feeling your legs and lungs work through quick changes of direction
- 2Focus on staying low and using quick, light steps to move efficiently
- 3You should feel improved agility and coordination as you complete the drill
Common mistakes
- Don't take large, bounding steps or cross your feet when shuffling
- Avoid turning your hips too slowly; pivot quickly to maintain momentum
- Don't neglect a thorough warm-up to prepare your joints for rapid movements
Muscles worked
The cone t-drill mainly works the quads, with the biceps, triceps, lats, lower back, upper abs, lower abs, glutes, hamstrings, calves, side delts, forearms, upper traps, and obliques assisting.
- QuadsPrimary
- BicepsSupport
- TricepsSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- ObliquesSupport
Kovo programs the cone t-drill 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.