Alternating Lateral Cone Hop

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Lateral)
Intensity: Low Medium



Stand with feet together to one side of cone. Bend hips and knees slightly with arms to sides.


Jump over cone to opposite side landing on forefeet. Immediately jump to original side, pushing off and landing on forefeet. Repeat jumping from side to side landing on forefeet.


Push off and land on forefeet, hopping side to side over cone as quick as possible.

Exercise Directory | Plyometrics: Function & Intensity / Type

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