Lateral Cone Hops

What it is

This is a quick-paced movement where you jump sideways over small markers. It develops lower body power and agility, primarily working your adductor muscles in the inner thighs. Your glutes, hamstrings, and quadriceps also get a good workout.

Technique tips

• Position markers a comfortable distance apart.
• Initiate each jump by dipping your knees and pushing off forcefully.
• Land softly on the balls of your feet, absorbing impact.
• Rebound immediately, maintaining a fluid, rhythmic pace.
• Keep your chest up and core engaged for stability.
• Focus on controlled, explosive lateral movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.