Legs · Cone
Cone Weaves
How to do the cone weaves, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cone
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set up cones in a zigzag pattern. Weave through cones as quickly as possible, focusing on change of direction and acceleration/deceleration.
- 1Push through the mid-foot and feel your quads engage as you extend your knees
- 2Extend the joint under control; you should feel the working muscle contract without locking out
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The cone weaves 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 weaves 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.