▸ Legs
Lateral Cone Hops
AdductorsOther
beginner · compound · plyometrics
Also works: Abductors · Calves · Glutes · Hamstrings · Quadriceps
A adductors movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Position a number of cones in a row several feet apart.
02
Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
03
Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
04
Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.