Legs · Bodyweight
Lateral Cone Hop
How to do the lateral cone hop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand to one side of a low cone with your feet shoulder-width apart and knees slightly bent. Jump sideways over the cone, landing softly on both feet with bent knees, then immediately hop back over to the other side. Keep your chest up and the rhythm quick.
- 1Feel your calves and quads spring you over the cone and absorb each
- 2landing
- 3Stay light on the balls of your feet with soft knees to cushion impact
- 4Use your arms for balance and keep a quick, rhythmic bounce side to side
Common mistakes
- Don't land stiff-legged; bend the knees to absorb the landing
- Avoid letting your knees collapse inward when you land
- Don't lean your torso forward; stay tall and controlled
Muscles worked
The lateral cone hop mainly works the calves and quads, with the glutes, obliques, hamstrings, adductors, and tibialis anterior assisting.
- CalvesPrimary
- QuadsPrimary
- GlutesSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the lateral cone hop 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.